Warmup: ROM, dynamic stretches, 10 of all: Squats, HRPU, Knee Sit Throughs, Glute bridges, Burpees WOD: “Murder Hornets” For Time: 50-40-30 Air Squats Plank Jacks 3 Min Rest 40-30-20 Alt Forward Lunges Alternating Toe Touch Crunches 2 Min Rest 30-20-10 Alt Jumping Lunges 4-Way Crunches 1 Min Rest 15-10-5 Squat Jumps 8-Count Body Builders Cooldown: more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 burpees, 10 Flag push ups, 10 Lunges, ea WOD: 20:00 AMRAP 40 Air Squats 20 Push-Ups 10 Med-ball Burpee Press Every 2 minutes on the minute starting 0:00, perform: 40 Double-Unders On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 400m run, 10 inchworms, 2x 1:00 planks WOD: 4 Rounds 10 Toes to KB 10 Box Jumps 10 Renegade Rows 10 Alt. DB Snatch Cooldown: Roll out and stretch
CONTINUE READING