June 18, 2020

Posted Jun 17th, 2020 in WOD

FIT

Warm Up
3 rounds
30 JJ
10 KB Swings
20 grasshoppers
10 good mornings


A. E3M x 5
200m run
20 sit ups
20 kb swings

B. 3x
45sec on / 15sec off
- Bicycles
- alternating V UP
- Russian twists
- bird dogs

3 sets
5 Romanian deadlifts
Tempo 32X1
*2sec pause off the floor

Cool Down
1:00/side standing hamstring
2:00 butterfly

BURN

Warm Up
3 rounds
20 lunge and reach
20 floor sweeps
10 hand release push ups
10 straight leg sit ups

Burn

A) 5 sets
30 russian twist
30 toe touches
30 reverse crunch
30 flutter kick

EMOMx20 Max effort
1.Floor press
2. Alt Snatch
3.KB swing
4. Sit Up

FAMILY

Warm Up
20 lunges
20 tin man
20 ankle pulls
20 figure 4 pulls
High knees
Butt kicks
Side shuffle
Karaoke

Sweat
AMRAP 12
With a partner, alt rounds
10 bp squats
10 jumping lunges
10 alt v ups
5 marching plank

Partner holds bp overhead

Challenge
Call a friend and ask how they’re doing. No text!