Let’s keep it rockin!!!The positive COVID result will be short and can’t stop us!!! In light of our temporary closing, here is an at home WOD:
“CORE GALORE”
5 Rounds of: 20 Flutter Kicks
20 Bicycles
20 Air Squats
20 Alt. Knees to Elbows
20 Dying Bugs
20 Jumping Lunges
Then,
3 Rounds of
10 Wide Grip Push ups 10 Close Grip Push ups
10 Reg. Push Ups
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups
OPEN WOD 12.3 MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN - inc
Skill Tabata Dying Bugs Sally Up (65/95) WOD 3 Rounds 2 mins Power Cleans (75/115) 1 min Floor Wipers w/ Bar 2 mins Plate Thrusters (25/45) 1 min Floor Wipers with Plate