010419

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1st FLEX FRIDAY of the New Year!!!!!!

Warm Up:

-2 Rounds

• 25 Donkey Kickbacks- Left Leg
• 25 Fire Hydrants- Left Leg
• 25 Donkey Kickbacks- Right Leg
• 25 Fire Hydrants- Right Leg
• 50 Hip Thrusters

WOD#1: Endurance.
-3 Rounds- FOR TIME

• 12 Inchworms to Pushups
• 12 Jumping Air Squats w/ DB
• 12 DB Russian Deadlifts
• 12 Db Thrusters

WOD#2: Strength.
-4 Rounds-FOR TIME

• 10 Bar Facing Burpees
• 8 Hang Power Cleans (75/45)
• 6 Hang Power Snatches (75/45)
• 4 Overhead Squats (75/45)
• 2 Handstand Push ups

COOL DOWN: Core/Obliques.
10 Minute As Many Rounds As Possible

• 40 Plank Side to Side
• 20 Russian Twist- Left Side
• 20 Russian Twist- Right Side
• 40 Plank Knees to Elbow

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