workout of the day
12.29.2020
WOD
"Ceelo"
25:00 AMRAP
9 Toes to Bar
6 Burpees to Target
6/4 Strict Pull-Ups or 4/3 muscle ups
24 Double Unders
500m row/425m row or 30/25 cals bike
Warm Up
3 sets
6 single leg RDLs right
5 single leg DB clean right
4 single arm DB rack reverse lunge right
3 single arm DB thruster right
repeat all for left side
Primer
3 sets
banded hollow pull downs x 15
hip hurdles x 10/leg
PVC prone lift offs x 15
WOD
"Ceelo"
25:00 AMRAP
9 Toes to Bar
6 Burpees to Target
6/4 Strict Pull-Ups or 4/3 muscle ups
24 Double Unders
500m row/425m row or 30/25 cals bike
WOD
Ceelo at home
25:00 AMRAP
9 leg raises
6 burpees to target
4 push ups + 4 box dips
24 double unders or 12 each side reactive step ups
400m run or 10 x shuttle runs (distance depends on your space) or stairs x 8 up/downs