Blog Search

“Bruised Ego” – Wednesday 11-8

By: 0

Warm-up

Burpee Breakdown

5 Burpees

10 Burpees to Stand (no jump)

15 Burps

20 Push Ups

 

Overhead mobility

Tricep mobility

 

Skill

Handstand Hold

Handstand Push-up

 

WOD – 12 minute Hard Cap

Southie Workout: “Bruised Ego”

60/50 Calorie Row

30 Handstand Push Ups

60/50 Calorie Row

 

Intermediate- 30 Push-ups

ADV- 10 Strict Deficit Handstand Push Ups

20 Deficit Handstand Push Ups

 

5 minute Rest

 

WOD 2

Every 3 Minutes for 12 Minutes

15/12 cal Bike or 12/10 cal row or 200m run

25 Sit-ups

 

ADV- 15 GHDs