WOD/NEWS

• Mon.7.13.20

  Warmup: ROM drills, dynamic stretches, 15 DB side bends, 20 WTD sit-ups, 20 supermans WOD: 35:00 EMOM; 5 Rounds 10 Burpees 20 Goblet squats 20 KB Swings 10 DB Push Press 20 Curtsy lunge, alt 1:00 Plank 1:00 Rest Cooldown: Roll out and stretch

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• Sat.7.11.20

  Warmup: ROM drills, dynamic stretches, 15 DB side bends, 20 WTD sit-ups, 20 supermans 8:00 EMOM – 5 Bent Over Rows WOD: 20 min AMRAP 10 KB Single leg Deadlift, each 15 Atomic Situps/Candlesticks 20 KB Swings Cool down: roll out, stretch

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• Wed.7.8.20

  Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats, with bands Pushups Cooldown:  5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches

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• Mon.7.6.20

  Warmup: ROM, dynamic stretches, 400 m run WOD: “Dirty Thirty” For time: 30 Box Jumps/Step Ups 30 GHD Sit-ups/ABmat 30 Kettlebell swings (53/35#) 30 Walking lunges, steps 30 Toes to Bar/Toes to KB 30 Back Extensions/Superman’s 30 Wall balls/DB Thrusters 30 Burpees 30 Squats 30 x 25m Shuttle Runs Cooldown: Roll out and stretch

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• Sun.7.5.20

  Warmup: ROM, dynamic stretches, 10 pushups, 15 sit ups, 20 squats WOD: 4 rounds, 1 min at each station Alternating DB row in plank Wall Balls (DB Thrusters) Hip Extensions (Superman’s) Donkey kicks to handstand Plank ups Sit ups Rest Cooldown: Roll and Stretch

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• Sat.7.4.20

  Warmup: ROM, dynamic stretches, 400m run WOD: Five rounds for time 20 Kettlebell swings 20 Burpees 20 GHD sit-ups (Ab-mat or Physio ball sit ups) Cooldown: roll out and stretch.

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• Wed.7.1.20

  Warmup: ROM Drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 15 inchworms WOD: 400m Run 15 Burpee jacks 20 Jumping squats 800m Run 15 Hand release push ups 20 Lunges (ea leg) 800m Run 15 Dips 20 Goblet squats 400m Run Cooldown: roll out and stretch

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