NICKNACK
- WARM UP
- WOD
-
Post-WOD
BUDDY ROWLING
[6:00 Clock]
- Partner 1: Rows 200 Meters
-Objective: monitor stops at exactly 200 Meters
- Partner 2: Penalty Wall Walks or Shoulder Taps
-Meters over/under 200 in penalty Wall Walks or Shoulder Taps
-Max Wall Walks = 5
-Max Shoulder Taps = 10
- 0:30 Alternating Lying Pec Stretch
- 0:30 Inchworm to Push Up
- 0:30 Updog to Downdog
- 0:30 Active Samson
- 0:30 Alternating Side Lunge
- 0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across)
MOBILITY
- 1:00 Standing Pec Opener (L/R)
AMRAP 20:
- 400 Meter Row
- Max Unbroken Strict Handstand Push Ups
*Score = Total HSPU
*Should be able to get 5 reps per round
COOLDOWN
MOBILITY
- 1:00 Old School Tricep Stretch (L/R)
- 1:00 Old School Cross Body Shoulder Stretch (L/R)
ACCESSORY
- 4x12 Heavy Single Dumbbell Bent Over Row
After Each Set
- 1:00 Hollow Body Hold
Directly Into. . .
- 10 V Ups