2-21-19

Warm up

20 side jumps

20 high knees

20 butt kickers

20 speed skaters

20 jumping jacks


For 10 minutes

complete 10 burpees at the top of every minute (rest the remaining time after you complete 10 burpees, the faster you do your burpee, the longer rest time you’ll get for the next minute to start)


rest 2 minutes


For 10 minutes at the top of every minute complete 8 thrusters (25/35 lbs)


4 views

Recent Posts

See All

Oct 15, 2019

Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front wrack, overhead WOD 12 EMOM 3 wall Walks 5 burpees

Oct 14, 2019

Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power Snatch 20 push ups

Oct 11, 2019

Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10 shoulder taps Strength: prep for WOD WOD For 20 min on the 4:00, 8:00,

© 2018 Spectrum Fitness, MO