June 19, 2020

Posted Jun 18th, 2020 in WOD

FIT

Warm Up
2 rounds
30 DU or Skips
10 push ups
10 jump squats
16 alt lunges (second round jumping)
Then,
3 rounds
5 deadlifts
5 power cleans
5 jerks


A. E 90sec x 8 (12:00)
100m run (50/50)
3 hang squat cleans + 2 jerks

If no barbell or dbl db...

E 90sec x 8
100m run (50/50)
4 sa deadlifts + 3 sa hang squat cleans + 2 sa jerks
Then repeat that sequence on the other side

B. 9-15-21
Lungesters
Pull ups

Cool Down
2:00/side couch stretch
1:00/side 90/90

BURN

Warm Up
3 rounds
25 jumping jacks
10 each side lunge to foot pull
7 inch worm
7 windmills each side
10 alt V-Ups

Burn

Every 5:00x 6
10 Devils Press
100 skips
10 V-ups
100m SPRINT
10 Devils Press


FAMILY

Warm Up
5:00 jog
Then...
4x 15sec/hold
- plank
- superman
- L plank
- R plank

Sweat
100-80-60-40-20
Skipping
50-40-30-20-10
Hollow rocks

Challenge
Read 5 pages of a book, learn something new, and memorize it