Abs/Booty
3 Rounds of:
25 Bicycles
25 Alt. Knees to Elbows
25 Crunches w/ a twist
25 Hanging Knee Ups
25 v-ups
Wod
7 Min AMRAP
7 OH Lunges (55/75)
7 Weighted Box Step ups (2x10/15)
rest 1 min
6 min AMRAP
6 OH Lunges (65/95)
6 Weighted Box Step ups (2X15/25)
rest 1 min
5 Min AMRAP
5 Back-Loaded Lunges (75/115)
5 Box Jumps (20/24inch)
rest 1 Min
4 Min AMRAP
4 Back Loaded Lunges (85/125)
4 Box Jumps (24/30inch)
Recent Posts
See AllThank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul
Congratulations to all the participants of the open and especially congrats to the quarterfinalist and the age qualifiers! All of our coaches qualified! Espresso congratulations to those that particip
Skill 3 mins abs call out Deadlifts 4 WOD 2 mins max Hang P. Snatches (55/75) 2 min Rest Then, 21-15-9-3 of Deadlifts 135/185) Devil Dogs Double Unders Xtra core/abs 100 v-ups Cardio Row 500m Repeat 3