03.07.2017

Maxwell WOD 0 Comments

HydraFit – Performance

Warm-up

Metcon

Warm-up (No Measure)

A) Relay

3 Rounds:

5 Burpees + PVC Jumps + 5 MB Squats + PVC Jumps

B) Midline Work

2 Rounds of:

:30 Hollow Rock Hold

10 Pike Situps

:30 Rest

:30 Superman Hold

20 Floor Back Extensions

:30 Rest

C) WB Complex

3 Sets:

1 MB Front Squat + 1 Wall Ball + 1 MB Throw from bottom position

D) Broad Jump

3 Sets:

Broad Jump for Distance

5 Ring Pushups/Pushup Variation

Metcon (Time)

21-18-15-9-6

Wall Ball (20/12lbs)

Broad Jump

Ring Pushup
Scale: 21-15-12-9-3

Time cap: 20 Minutes

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