WOD

• Sat.2.4.23

  Warmup: ROM, dynamic stretches, 3 x :30 each: Pike Push up, Tuck ups, Squat holds, Jumping Jacks WOD: 30:00 AMRAP 24 Double Understand (3x Singles) 12 V-ups 6 Burpees 24 DU’s 12 Shoulder Taps, ea 6 Burpees 24 DU’s 12 Floor Wipers, ea 6 Burpees Cooldown: Updog/Downdog x 5

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• Wed.2.1.23

  Warmup: ROM, dynamic stretches, 1:00 jumping jacks, then 10 squats, 10 hand release push-ups, 10 sit ups WOD: 10 Rounds of :30 Hollow Rocks :30 Supermans :20 Burpees :30 Break Rest 2:00, then 10:00 AMRAP 10 Squats 20 Mountain climbers 10 Sit throughs

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• Mon.1.30.23

  At home, Ice Day WOD: Warm-up: 2 minutes of jumping rope or jumping jacks Tabatas: 8 rounds per exercise of :20 work with :10 rest (total of 4 minutes).  Complete as many reps as possible during each set of 20 seconds. Set 1- Air squats    Rest 1 minute Set 2- Push-ups    Rest 1 minute more »

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• Sun.1.29.23

  Warmup: ROM, dynamic stretches, 10 burpees, 15 squats WOD: Circuits (:45 work/:15 rest/transition) Circuit 1 – 3 rounds Rest 2:00 Circuit 2 – 3 rounds Rest 2:00 Circuit 3 – 3 rounds

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• Sat.1.28.23

  Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Deadlifts (50% of Max) Box Jumps Seated Press with bar Then 50 Hollow Rocks 50 Arch Rocks 25 GHD sit-ups Cooldown:  Roll out and stretch.

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