WOD/NEWS

• Mon.9.28.20

  Warmup: ROM, dynamic stretches, 10 burpees, 10 jumping squats, 10 Atomic sit-ups WOD: For time: With a bumper plate, 25/15#: 50 ground-to-overhead 40 sit ups 30 squats 20 triceps extensions 10 plate burpees 20 triceps extensions 30 squats 40 sit ups 50 ground-to-overhead

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• Sun.9.27.20

  Warmup: ROM, dynamic stretches, 15 jumping squats, 400m run WOD: 5 rounds 5 deadlifts (135/105#) 10 hanging leg lifts 15 lunges, ea 20 goblet squats (53/35#) Cooldown: roll and stretch

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• Sat.9.26.20

  Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 3 Rounds 25 KB Swings 800m run 25 Dips (Triceps kickbacks) Cooldown: Roll out and stretch

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• Wed.9.23.20

  Warmup: ROM, dynamic stretches, 20 banded pulldowns, 20 push ups, 20 sit ups WOD: 20 minute AMRAP 10 Burpee Pullups 20 GHD (Wtd) situps 30 Second Handstand holds Cooldown: Ab circuit, roll out and stretch

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• Sun.9.20.20

  Warmup:  ROM, Dynamic stretches, 5/side lunge with twist, 10/side leg swings, 2:00 Jump rope, 10 burpees WOD:  4 Rounds 20 Burpees 30 KB swings 40 Slow Mountain Climbers 400m run Cooldown: Ab circuit, roll and stretch

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• Wed.9.16.20

  Warmup: ROM, dynamic stretches, 4 x :20 Jumping jacks, squats, pike push ups, tuck ups WOD: AMRAP in 20 minutes 25 Wall Balls 18 Alternating Dumbbell Snatches 12 Toes-to-Bar or Toes to KB Cooldown: yogi squat, lizard lunge, hamstring stretch, pigeon, spinal twist

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• Mon.9.14.20

  Warmup: ROM, dynamic stretches, 4 x :20 each – Jumping Jacks, Air Squats, Pike Push ups, Tuck ups WOD: AMRAP in 20 minutes 1 Burpee 2 Box Jumps 3 Kettlebell Swings 4 Pull-Ups (Bent Over Rows) 5 Push-Ups 6 Air Squats Cooldown: Childs pose, pigeon, saddle stretch

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