WOD
"Double Trouble"
25/20 Calorie Row
15 Double Kettlebell Deadlift (53/35)
12 Double Kettlebell Clean (53/35)
9 Double Kettlebell Front Rack Reverse Lunge (53/35)
25/20 Calorie Row
12 Double Kettlebell Deadlift (53/35)
9 Double Kettlebell Clean (53/35)
6 Double Kettlebell Front Rack Reverse Lunge (53/35)
25/20 Calorie Row
9 Double Kettlebell Deadlift (53/35)
6 Double Kettlebell Clean...
STRENGTH/ACCESSORIES
Gymnastics Review: Wall Walks with Shoulder taps/ Toes to Bar
WOD
"Acro"
OTM 20 Minutes
Minute 1: 5-1 push ups with Clock Walks between sets
Minute 2: 16 Box Jump Overs (24/20)
Minute 3: 12 Toes to Bar
Minute 4: 20 AbMat Sit Ups
...
WOD
"Pay the Boatman"
Buy In: 800m Run
then...
WOD
"Froning's Redemption 2.0"
Buy In : 20 Handstand Push Ups
then...
STRENGTH
Back Squat
1-1-1-1-1-1-1
Every 3 Minutes
WOD
"Badonkadonk"
10 Unbroken Back Squats (pick load)
8 Weighted Step Ups (20/16)
8 Double Dumbbell or Kettlebell Deadlift (pick load)
1 Minute Rest
--3 Rounds for Load--
All loading is athletes choice
...
WOD
"Undercover"
3 Rounds of:
15 Power Cleans (135/95)
20 Push Ups
2 Rounds of:
27/21 Calorie Row
75 Double Unders
1 Round of:
50/35 Calorie Bike
...
STRENGTH
Front Squats
1-1-1-1-1-1-1
Every 3 Minutes
WOD
"Amanda"
9-7-5
Squat Snatch (135/95)
Ring Muscle Ups
--FT--
...
WOD
"Aquaman"
20 Minute AMRAP of:
400m Run
500m Row
...
Ninja Recognition-Elena Manor...
STRENGTH
Deadlift
1-1-1-1-1-1-1
Every 3 Minutes
WOD
3 Dball Ground to Shoulder (pick load)
6 AirBike Calories
9 Burpees
--4RFT--
...