WOD

• Wed.6.29.22

  Warmup: ROM, dynamic stretches, 12 flag push-ups, 20 squats, 12 pike push-ups, 20 sit-ups, 20 slow mountain climbers, 20 knee sit-throughs, 30 clamshells R/L, 10 Squat and reach Strength: Strict Press 5 x 5 @ 80% 1 RM WOD: 4 Rounds 25 Med ball sit ups 20 Ball Slams 15 Box Jumps Cooldown: Child’s pose, more »

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• Mon.6.27.22

  Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 front squats, w/bar Strength: Front Squat 5 x 5 @ 80% WOD: 3 Rounds 500m row 30 KB Swings 30 Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch

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• Sun.6.26.22

  Warmup: ROM, dynamic stretches, barbell complex with empty bar: 3 Rounds, :20 each with :30 rest at the end of each round: Deadlift Hang Power Clean Front Squat Strict Press Push Press Back Squat WOD: 3 Rounds 10 DB Bicep Curls 20 Double Unders 30 Jumping Lunges 40 Jumping Jacks Cooldown: Childs pose, pigeon, saddle more »

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• Sat.6.25.22

  Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 5 Rounds 15 GHD Sit ups500m Row25 Squats Cooldown: Roll out and stretch

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• Wed.6.22.22

  Warmup: ROM, dynamic stretches, 10 push ups, 15 jumping squats, 2:00 plank Strength: Bench Press 5 x 5 @ 80% 1RM WOD: 4 Rounds 20 Bicycle Sit-ups 15 Seated Leg Raises 10 Burpee DB Snatch 15 Seated Leg Raises 20 Bicycle Sit-ups 200m run/250m row Cooldown: stretch

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