WOD

• Sat.5.15.21

  Warm up: ROM, dynamic stretches, 15 burpees, 20 wall balls WOD: use Med ball for each movement (total reps per side, except push ups) 30-26-22-18-14-10-6-2 push ups, (do half reps on one side, half on the other) single-leg glute bridges mountain climbers leg extensions plank hip dips Cooldown: Roll and stretch

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• Wed.5.12.21

  Warmup: ROM, dynamic stretches, 3 rounds of 3 Min AMRAPs of 15 sit ups and 10 lunges, rest 2 minutes between each round WOD: Run or row for 30 seconds50 Goblet SquatsRun or row for 30 seconds40 Walking LungesRun or row for 30 seconds30 GHD sit upsRun or row for 30 seconds20 Jumping PullupsRun or more »

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• Mon.5.10.21

  Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict PressWarmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls15 Floor KB press200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

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• Sat.5.8.21

  Warmup: ROM drills, dynamic stretches, 5 seated push press with bar; 10 dips on box, 200m run WOD: 4 Rounds 10 Push press (95/65#)15 ring dips or elevated box dips20 Double Unders (4x singles) Work abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each sideRoll and stretch more »

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• Wed.5.5.21

  Warmup: PVC passthru’s, max plank hold, 10 push ups, 20 dips Strength: Bench press maxWork up to a new 1 RM 5 x 1 WOD: 20:00 AMRAP 10 Ring Pushups15 Pull-ups20 KB Figure 8’s Cool-down: Roll out and stretch

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