2-8-19

Warm up:

Sally Squats

(play song “bring Sally up” and squat down when song says “bring sally down” sqaut up when song says “bring sally up”


stretch 10 min


for 10 min EMOM

every min on the minute perform

3 snap lateral high jumps

3 snap side jumps LF

3 snap side jumps RT


WOD

100 squats

80 mountajn climbers (count 1 leg only)

60 lunges

40 Russian twists

20 box jumps

10 burpees

1 view

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