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sit ups'S ARCHIVE

  • Wed.8.4.21

    By CoachBo | In WOD | on August 3, 2021

    WOD: 3 Rounds for Time 30 Situps 30 Squats 30 Burpees Cool down: Roll out and stretch

    CONTINUE READING
  • Mon.7.26.21

    By CoachBo | In WOD | on July 26, 2021

    Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 2 @ 85% WOD: 21-15-9 Lunges, each side Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 Sit-ups Cooldown:  Roll out and stretch.

    CONTINUE READING
  • Wed.6.23.21

    By CoachBo | In WOD | on June 23, 2021

    Warmup: ROM, dynamic stretches, :30 each of jumping jacks, high knees, butt kicks, and handstand hold, then 5 flag push ups, 10 Pull ups, 15 Dips and 20 Sit ups Strength – Bent Over Rows 5 x 5 @ 80% WOD: 18-15-12-9 reps, for time of: Back Extensions Push-press (65/45#)Sit-upsPull-UpsDipsPush-ups Cool down: Roll out and more »

    CONTINUE READING
  • Wed.3.31.21

    By CoachBo | In WOD | on March 31, 2021

    Warmup: ROM, dynamic stretches, 10 Push press with bar, 200m run Strength: Strict press Work – 10 x 1-2 @ 85% WOD: 30-25-20-15-10-5 Sit ups (GHD or ABMat) GHD Back extensions straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch

    CONTINUE READING
  • Sun.3.7.21

    By CoachBo | In WOD | on March 6, 2021

    Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks, 10 inchworms with push ups, 10 lunge + twist WOD: For time 1 mile run, then 23 Box Step-Ups, each leg 23 Burpees 23 Dumbbell Deadlifts (2×50/30 lb) 23 Push-Ups 23 Double-Unders 23 Dumbbell Bent Over Rows (2×50/30 lb) 23 Sit-Ups, then 1 more »

    CONTINUE READING
  • Sat.1.2.21

    By CoachBo | In WOD | on January 1, 2021

    Warmup: ROM, dynamic stretches, 800m run then 20-15-10 of KB SDHP and Push ups WOD: 4 Rounds 10 Romanian DL (95-155#) 20 Bulgarian Split Squat + Bicep Curl, alt – with heavy Dumbbells 30 Abmat Sit ups Cooldown: Roll out and stretch

    CONTINUE READING
  • Sun.12.6.20

    By CoachBo | In WOD | on December 5, 2020

    Warm up: 500m row, 30 arch rocks, 30 hollow rocks WOD: 3 rounds 800m run/1000m row 50 back extensions 50 sit ups Cooldown

    CONTINUE READING
  • Wed.12.2.20

    By CoachBo | In WOD | on December 2, 2020

    Warmup: ROM, dynamic stretches,:30 each – Squat hold, pike pushups, bird dogs, slow mountain climbers, sit ups then :30 clamshell – right, banded if possible :30 clamshell – left, banded if possible Strength: Bent Over Rows 5 x 3 Moderately heavy WOD: EMOM for 30:00 Minute 1: 15 Russian KB swings Minute 2: 20 abmat more »

    CONTINUE READING
  • Mon.10.12.20

    By CoachBo | In WOD | on October 12, 2020

    Warmup: ROM, dynamic stretches, 15 burpees, 15 sit through’s, 15 lunges WOD: 3 Rounds for Time 10 Pull-Ups 20 Push-Ups 30 Sit-Ups 40 Alternating Jumping Lunges 15 Sit-Ups 10 Push-Ups 5 Pull-Ups Rest 3 minutes Cooldown: Roll out and stretch

    CONTINUE READING
  • Sun.8.23.20

    By CoachBo | In WOD | on August 22, 2020

    Warmup: ROM, dynamic stretches, 3 rounds of :20 each Squats, Hand release push up, Knee Sit Throughs, Glute bridges, Burpees WOD: 4 Rounds 10 Renegade Rows 20 Box Jumps 30 Sit ups 40 Lunges Cooldown: Ab circuit, stretch and roll out

    CONTINUE READING
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