8/3/19

Warm up

2 rounds

200m run

5 burpees

6 quad pulls

5 high kicks

10 second bar hang


WOD

complete 30 of each movement for time

Wall balls

pull ups

Burpees

Thrusters (barbell)

sit ups

lunges

push ups

step ups/box jumps

Russian twists

good mornings (barbell)


0 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