Workout of the Day
Workout of the Day
Monday,… here we go
WARM UP: 1 Shuttle Run 3 rounds -5 Baby Squats (not rushed) -5 Ring Rows -5 Burpees 20 reps of each Monster Walk: Left, Right, Forward, Backward 10 PVC Pass through 15 OHSQ w/red band
Sunday Funday
WARM UP: Plyos SKILL: Into WOD WOD: 3 Person Team Follow the Leader 24:00 AMRAP C2C Sled Sprint (50/80) 15 SB SU (20/30) 10 Pull-ups 10 BPs 400m Team Run After Every 3rd Round
"The Heavy Chief"
WARM UP: Plyos Fence Drills 3 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats SKILL: Team Relay 20/15 Calories on Bike Broad Jump 100’ Bear Crawl 100’ WOD: “The HEAVY Chief”
“The Heavy Chief”
WARM UP: Plyos Fence Drills 3 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats SKILL: Team Relay 20/15 Calories on Bike Broad Jump 100’ Bear Crawl 100’ WOD: “The HEAVY Chief”
18.3
WARM UP: 9:00 AMRAP 1:00 Bike 10 Lunge to Instep 3 Inch Worms + 3 Push-ups 10 PVC Pass Throughs 10 PVC OHSQ SKILL: Open WOD 18.3 2 RFT (14:00) 100 DU 20 OHSQ (115/80)
25mins of work!
WARM UP: Everett WU 10 Cal Bike 10 Russian KBS at weight 10 American at weight SKILL: Set up for WOD WOD: 25min EMOM: M1: 6-10 Slam Ball to Shoulder (not over) (70/50) M2: 15-20
