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

Monday, October 25, 2021

Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8

Sunday, October 24, 2021

Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (

Saturday, October 24, 2021

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