Workout of the Day
Workout of the Day
Back Squats and Push-ups
WARM-UP: 200m run X2 :30 Drills Lunge and twist Inch Worms Downward Dog Side Lunges Squat Hold Squats WOD: Every 2:00 for 14:00 5 Backsquats 7 Ring pushups 9 KBS (32/24kg) CASH OUT: Cash-Out Work
Muscle Up Work- In WOD
WARM-UP: 400m Run Plyos SKILL: Muscle up Drills (12:00) 3 x 8 of either drill *rest 1-2:00 between sets 1. Ring Row to Pull Through + Ring Dip 2. Box Drill WOD: For Time: 15-12-9
Let’s Climb To The Top
WARM-UP: 2 x 20 Monster Walks in all directions 200m Run Fence drills 10 Squats w/ red bands :30 Bar hang 10 Pass Throughs 15 OHSQ w/ red bands SKILL: With Barbell: 20 SnatchBalances 20
Holiday Party from 11am-1pm at Paloma Blanca
WARM-UP: 3 Rounds: 200m Run 15 Squats 10 Abmat Situps 10 Pushups WOD: 30:00 AMRAP 400m Run 40′ Overhead Walking Lunges Out (45/25) 15 Slam Ball over the Shoulder (30/20) 20 Burpees 40′ Overhead Walking
Thrusters From The Ground
WARM-UP: 1 Shuttle Run 10 Squats 10 Push ups 1 Shuttle run 10 PVC thrusters 10 Burpees SKILL: Every 90 Sec- 3 Thruster form the ground for 6 sets WOD: TEAMS of 2 1200m Row
Shoulder to OH and Snatches
WARM-UP: Shuttle Run Light weight KB X2 10 Gob squats 10 Russian swings 10 American swings SKILL: Core Blast!! – after WOD 6 Rounds (:15 rest between) Complete 10 Supermans, then hold plank for remainder