WOD

• Wed.7.28.21

  Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row/800m run Strength: Bent Over Row5 x 2 @ 85% WOD: 20:00 AMRAP 25 Double Unders (4x singles)20 Medball Cleans15 Burpees10 Handstand Push ups Cooldown: Mobilize shoulders with bands, roll out and stretch

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• Mon.7.26.21

  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.

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• Sat.7.24.21

  Warm up: ROM drills, dynamic stretches, 10 push ups, 20 leg levers, 30 squats, 40 bicycles, 50 cal row WOD:Tabata: 8 rounds, 20 sec work/10 sec rest

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• Wed.7.21.21

  Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees and butt kicks WOD: For time – with dumbbell 10 Goblet Squats 8 Devil Press (burpee into single arm press) alt 20 Straight leg sit ups 8 Devil Press 30 Goblet Squats 8 Devil Press 40 Straight leg sit ups 8 Devil Press 50 Goblet Squats more »

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• Mon.7.19.21

  Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row5 x 2 @ 85% WOD: 20 Min AMRAP 200m run15 SDHP (75#/55#)15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch

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