Sunday, January 3, 2020

Jan 2, 20211 min read

SKILL

4 min AMRAP

3 inch worms

4 Sit ups

5 Side Lunges

WOD

30 min :30on/:30off

10 Rounds of-

:30/:30 Ground to Overhead

:30/:30 ABS -uppers/all Rocks, Bugs, Crunches, GHD, Jack Knives, etc

:30/:30 CARDIO- Bike, Row, Skier

Recent Posts

CHOICE!!! what you do not choose is the workout for Sunday!!! WOD 1 3 Rounds of: 15 Back Squats (95/135) 14 Toes to Bar 13 Devil Dogz...

Warm up 3 mins bike 3 mins Bands 3 mins ANRSP 3 TTT’s 3 wide stance push ups PVC Pendlay Rows 3x8 WOD 3, 6, 9, 12, 9, 6, 3 of L-Pull ups...

Warm up Cardio 10 mins (switch at 5) PVC BEND OVER ROWS 4x6’s heavy WOD Round 1: 2 mins each Rest 1 min Round 2: :90 secs each Rest 1...