Daily WOD
Three Rounds
1a. 10 Strict Toes to Bar
1b. 150′ OH KB Walk
Three Rounds
2a. 10 Hip Extensions
2b. 10 V Outs (View videos below)
Three Rounds
3a. Plank Progression
3b. 10 Bridge Ups
* Planks: Ten seconds each position. From the elbow or from the top of the pushup, not both. Video below.
Endurance WOD
Four to Eight Rounds:
– 400m Run
– 90 Seconds Recovery
*Hold 3-5 seconds.
V Outs
Prescription:
– Start in a support position on the rings with hands turned out and elbows locked
– Push the rings away from you as you descend into a hollow body position
– Maintain shoulders active and arms in v formation
– Pause at the bottom and reverse the movement back to support
Plank Progressions