Thursday October 20, 2016

Screen Shot 2016-10-20 at 3.10.46 AM

(Just by looking at her hang on the rings, you can tell Callie has a background in gymnastics.  Her legs are so close together that you can’t even see them as she does her toes to rings. This is the essence of  hollow body position.)

WOD prep:


Deadlift (working up to 60% of your 1rm)

**in between sets do 7 sumo deadlift high pulls with an empty bar focusing on core to extremity movement patterns


Level 1 & 2 WOD:


Row for calories

Deadlift @60% of 1rm

MOD 1: 50%



Do the warm-up above and then…

AMRAP 30 minutes:

21 calorie row

21 Side/Side Twists with KB (53,35)

Farmer Carry 175m (53,35 in each hand)

15 calorie row

15 superman

Farmers carry 175m

9 calorie row

9 v-ups

Farmer Carry 175m

**modify as necessary