Warmup: ROM, Dynamic stretches, :45 plank, :45 handstand hold, 10 renegade rows 10-15#, 10 slow mountain climbers, 10 Pike Pushups, 20 lunges Strength: Strict Press5 x 8 @ 75% WOD: 12:00 AMRAP16 Lunges, alt12 V-ups8 Clapping Push ups4 Atomic Sit ups then 1000M row/800m run Cooldown: sit and reach, up dog/down dog x 5Roll and more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row or 400m run Strength: Front Squat5 x 8 @ 75% WOD: 20 min AMRAP 10 TTB20 KBS30 Cossack Squats, alt Cooldown: 5 x updog/downdog, roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 jumping squats, 15 sit ups, 20 supermans WOD: 5 rounds (:30w/:10 rest) with Dumbbells Renegade row, L Renegade row, R OH Lunge, L OH Lunge, R DB Snatch, L DB Snatch, R Mason Twist, L Mason Twist, R Cooldown: stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks WOD: 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 Burpees10 V-ups400m Run Cooldown: Roll out and stretch
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