Saturday March 21, 2020

Thank you everyone that joined in for the deck of cards, that was awesome!!!

If you’re mostly going nuts like I am, this work out will give you an Exhilarating feeling When you are done!!!

i am writing 2 workouts depending on your access to equipment. Remember, You can always adjust the work out, just keep moving!


Warm Up/skill

3 Rounds of:

5 Inch Worms

10 Mountain Climbers

15 squat jumps


WOD

3 Rounds of

30 Power Snatches (45/65)

20 HS Push ups

10 Pullups (3 strict/7kipping) reg

*after round 1 - 100 Flutter Kicks

*after round 2 - 100 Vertical Scissors

*after round 3 - 100 Dying Bugs


WOD:

30 1- arm DB PRESSES (each arm)

20 pull-ups (1 arm row—each arm)

10 Burpee broad jumps

*after round 1 - 100 Flutter Kicks

*after round 2 - 100 Vertical Scissors

*after round 3 - 100 Dying Bugs



38 views0 comments

Recent Posts

See All

Saturday June 19, 2021

WOD 5 Rounds of: 12 Tire Flips 12 Hand Stand Push ups 12 Power Cleans (75/115)

Friday, June 18, 2024

ABS - 3 rounds of: 1 min Plank 1 min Hole Sits WODf; :30/:30’s 6 Rounds each of Alt. Dumbbell snatches 35/50 10m Sprints Jumping Lunges Wall Balls 32 min Time Cap

Thursday June 17, 2021

Skill Tabata Hollow Rocks Dead Lifts 4x6@70% WOD 24 min AMRAP Run 1 lap (1:00 cardio) 12 Thrusters (65/9562 15 KB Swings (35/53) 18 Deadlifts (95/135) 21 Monkey Jumps