June 15, 2020

Posted Jun 14th, 2020 in WOD

FIT

Warm Up
2x
5 marching plank
5/side - side plank reach through
5/side single leg deadlifts
10/side fire hydrants
10 pause bottom squats
5 burpees

A. AMRAP 14
9 stirct handstand push ups
17 wall balls
22 alternating db snatch

B. 2 sets
5/side single leg elevated glute bridges
5/side front rack back step lunges

3 sets
5 back squats
Tempo 32X1

Cool Down
2:00/side pigeon
1:00/side cossack

BURN

Warm Up
2 rounds
200m run
20 tin man
10 bootstrappers
10 each side strict press
20 KB swing


Burn
WOD
3 Sets
1 min each
DBL DB thrusters
DBL DB Power Cleans
Lateral Hops
DBL DB Push Press
Burpees
Rest

FAMILY

Warm Up
2x
10 boot strappers
10 cossack squats
5 inch worm into push up
5 burpees

Sweat
EMOM 15
Min 1 - 15 bp swings
Min 2 - 10 burpee broad jumps
Min 3 - 15 sit ups

Challenge
What's your healthy food of choice to help recover from your workout?