WOD 7/30/20
Warm Up: 150m Row 7 NoPushUp/JumpBurpee 10 ASQ 10 Reverse Lunges 7 Hollow Rocks 7mins "Eternal" 800m Run 1200m Row 400m Run 500m Row 2RFT At-Home Version: 800m run 3min Rest x4 ...
Warm Up: 150m Row 7 NoPushUp/JumpBurpee 10 ASQ 10 Reverse Lunges 7 Hollow Rocks 7mins "Eternal" 800m Run 1200m Row 400m Run 500m Row 2RFT At-Home Version: 800m run 3min Rest x4 ...
Warm Up: Old man :15 NoPushUp/JumpBurpee :15 DB SN :15 ASQ :15 Reverse Lunge x4 "1st of the Month" 8min AMREP 400m Run 27 DB DL 21 DB HPCL 15 DB Jerks 100m Run 21 DB DL 15 DB HPCL 9 DB Jerks 100m Run 15 DB DL 12 DB HPCL 9 DB Jerks 400m Run 3min Rest Then complete for Time At-Home Version: Same format w/ Barbell/KB/DB ...
Warm Up: Banded Pull Aparts 5min TGU :20 Strict Burpees :20 Bottoms Up Clean :20 Plank x4 "Handle The Vibe" 20 Push Ups 20 Sit Ups 20 Step Ups *20 DUs Every 2mins 20 min AMRAP At-Home Version: Same ...
Warm Up: Old man :15 Butt Kicks :15 Lunges :15 Narrow ASQ :15 Burpees X4 :10 Superman :10 Hollow Hold x4 "Don't Be Fooled" 30 DUs 30 Sit Ups 6min AMRAP 3min Rest 10 RKBs 10 Bent Over Row-R 10 Bent Over Row-L 6min AMRAP At-Home Version: Same DB/KB ...
Warm Up: 10 Banded Pull Aparts 4 Push Ups 10 Lat Bar Jump 4 Down Dog Toe Touches 4 DL 4 FSQ 7mins "Blunt" “Grace” 30 CL/J (135/95) -FT- 5min Rest 30 DB Lungsters (M) -FT- 3min Rest 50 Wall-less Wall Balls -FT- At-Home Version: 30 DBL PCL/J -5min rest- 30 DB Lungsters -5min rest- 30 DB Hang Sqt CL ...
Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 Plank Series "Slinky" 50 Box Jumps 50 AKBs 400m Farmer Walk 35 Box Jumps 35 AKBS 200m FR Carry 20 Box Jumps 20 AKBS 100m OH Carry -FT- *Moderate Loading ...
Warm Up: Old Man +Wrist Mob :12 Lat Jumps :12 HPCL& Press :12 FSQ :12 Burpees x4 Strength: OTM-10min 1 CL "Rex" 21 Thrusters (M) 21 Cal Row 15 Thrusters (M) 15 Cal Row 9 Thrusters (M) 9 Cal Row -FT- At-Home Version: 42-30-18 Wall Balls 400m after each round -FT- ...
Warm Up: Floss Ankles 5 ASQ 5 Narrow Sqts 5 Wide Squats 10 High Knees 10 1-Leg DL (no weight) x3 :10/:10x 4 Speed Jumps Strength: Group 1: Every :30 x20 50’ Sled Push Sanitize then switch "Woody" Group 2: Every :30 x20: 2 DL (M-H) 3 V-Ups Sanitize then switch At-Home Version: OTM-100’ Odd object carry Part 2 the same. ...
https://www.youtube.com/watch?v=kUT9l4U9kR0 Warm Up: Every :45 Alt x9 100m Run 20 Shoulder Taps 20 Russian Twists+10 ASQ "Salute Your Shorts" 800m Run 32 Commando Rows (H) 32 DB Plank shift(H) 24 Burpees 400m Run 24 Commando Rows(H) 24 DB Plank shift(H) 16 Burpees 200m Run 16 Commando Rows(H) 16 DB Plank shift(H) 8 Burpees -FT- ...
https://www.youtube.com/watch?v=f71Zb0J7QfM Warm Up: Old Man +Wrist Mob :12 Lat Jumps :12 HPCL& Press :12 BSQ :12 Burpees x4 Strength: Every :15x16 2 TnG PCL/J (L-M) "Handle It" 5 KB DL 5 KB Cleans 5 KB Jerks 5 KB Thrusters R-Side, then L-Side (L-M) 40 DUs 5RFT At-Home Version: 5 DB DL 5 DB Cleans 5 DB Jerks 5 DB Thrusters R-Side, then L-Side (L-M) 40 DUs 5RFT ...