Three’s Company

Jul 14th, 2020

Category: Uncategorized

Three’s Company

Savannah

Warm Up
5:00 Clock
-200M Run
-5 Goblet Squats with Press Out
-12 Bandy Rows

In Remaining Time Complete
Banded Good Mornings

Then

2 Rounds
-10 Bandy Pull Aparts
-10 Bandy Side Steps Overhead in Each Direction
-10 Banded Kickbacks

Mobility
Kettlebell Quad/Adductor Mash

Strength
E2MOM14
Back Squat – 3 Reps

WOD
E3MOM18
12|10 Calorie Bike
10 Goblet Squats 70|53
8 Pull-ups

Level 2- 53|35
Level 1- 35|25
ADV – 15|12; double front rack kb’s 1.5’s|1’s, 4|3 Bar Muscle Ups or 8/6 Strict Pull Ups

Outdoor WOD
E3MOM18
200m Sandbag Carry
10 Goblet Squats 70|53
12 Bent Over Rows 70|53 (6 each side)

Extra|Core Work
4 Rope Climbs
50 ft HS Walk*
4 Rope Climbs
50 ft HS Walk
2 Rope Climbs
50 ft HS Walk
1 Rope Climb
50 ft HS Walk

*if you are not able to keep safe distance indoors, perform HSWalks in the parking lot

ADV – Legless