WOD

• Wed.8.30.23

  Warmup:  ROM drills, dynamic stretches, 200m run, 20 plank shoulder taps, 15 dips WOD:  20:00 AMRAP 400m run 10 Ring Dips 15 Plank hip dips, ea 10 Push-ups 20 Squats Cooldown: shoulder and hip stretches, roll out

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• Mon.7.24.23

  Warmup:  ROM, Dynamic stretches, 15 squats, 10 push ups, 400m run Strength:  Front Squat – 5 x 2 @ 85% WOD: 4 Rounds 10 DB flies 12 Push-ups 14 Upright Rows 1:00 Jump rope Cooldown: Stretch

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• Sat.7.22.23

  Warmup: ROM, Dynamic stretches, :30 jumping jacks, high knees, butt kicks Core: 10 x 10 Crunches, :30 rest between sets WOD: 20:00 AMRAP 30 Forward lunges, alt 30 dips 30 reverse lunges, alt 30 alt V-ups

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• Wed.7.19.23

  Warmup: ROM, dynamic stretches, 1:00 deep squat hold, 400m run, 10 push ups Strength: Bench press  5 x 2 @ 85% WOD: 4 rounds 8 DB Thrusters 16 Russian twists 100m Farmers Carry 400m run

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• Mon.7.17.23

  Warmup: ROM, dynamic stretches, 15 good mornings with bar, 15 Straight leg DL with bar Strength: Deadlift 5 x 2 @ 85% WOD: 4 rounds 30 Alt Step Ups or Box Jumps 20 Sit ups 10 Feet on box Pike Push ups Cooldown – Up/downdog x5

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