WOD
A.1
Press – 7, 7, 7, 7
A.2
18 Minute EMOM
1: Dumbbell pull-overs
2: Chest press
3: Bicep curl
4: Dumbbell row left + right
5: Skull crushers
6: Rest
A.3
100 Unbroken AbMat Sit Ups
Post loads and reps to comments.
In Home #46
A.1
400m Run
21 Squat jumps
400m Run
15 Squat jumps
400m Run
9 Squat jumps
A.2
50 V-Ups
Post times to comments.
In Home WOD #46
A.1
8 Minute AMRAP
16 Alternating SA Devils Press
48 Air Squats
Rest 2:00
6 Minute AMRAP
12 Alternating SA Devils Press
36 Air Squats
Rest 2:00
4 Minute AMRAP
8 Alternating SA Devils Press
24 Air Squats
A.2
200 Sit Ups
Post rounds to comments.
WOD
A.1 Squat – 7, 7, 7, 7
A.2
10-9-8-7-6-5-4-3-2-1
Double DB Clusters #50/#35
200M Run After Each Set
A.3
3 x 30 Hollow Rocks
Post loads and times to comments.
In Home WOD #45
50 Double Unders/150 Singles/35 Tuck Jumps
50 Sit Ups
50 Double Unders/150 Singles/35 Tuck Jumps
50 DB Burpees
50 Double Unders/150 Singles/35 Tuck Jumps
50 Sit Ups
50 Double Unders/150 Singles/35 Tuck Jumps
50 DB Snatch
50 Double Unders/150 Singles/35 Tuck Jumps
50 Sit Ups
50 Double Unders/150 Singles/35 Tuck Jumps
Post times to comments.
In Home WOD #44
A.1
10 Rounds
10 Hang Clean & Jerk (Use any odd object and single or double DB)
10 Sit Ups
10 Goblet Lunges
A.2
3 Rounds
1:00 Plank
:30 (e) Side Plank w/ Reach Through
Post times to comments.
WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
For Time
400M Run
9-12-15
Deadlifts #205/#145
Lateral Barbell Burpees
800M Run
15-12-9
Deadlifts #205/#145
Lateral Barbell Burpees
400M Run
Post loads and times to comments.
Outdoor WOD #1
I am looking forward to seeing people tomorrow for the first outdoor WOD. Please meet at 1:00pm sharp in the driveway. Once everyone has parked we will run down to the cul de sac at the end of the road to warm up begin the workout. There will be no access to the building or bathrooms so plan ahead and bring water. The class will be held rain or shine so please dress appropriately.
Please bring an odd object with you use during the workout.
A.1
Run 400M
9-12-15
Odd Object Deadlift
Lateral Burpees Over Odd Object
Run 800M
15-12-9
Odd Object Deadlift
Lateral Burpees Over Odd Object
Run 400M
Post times and odd objects to comments.