06.04.2020

Warm Up
3 rounds
Jog 100m- at home in place easy jog for 45 seconds
1:00 deep squat progressions
20 banded pull aparts- at home 20 arm circles each direction
30 second hollow hold
30 second superman hold


Weightlifting
3 sets of 8 front squats @ 3331
light load working on tempo

"Den"
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Clusters
200 Meter Run
DBs 50/35 or 35/20barbell 95/65 or 75/55
sub 30 reps mountain climbers for the running




Core Finisher

100 Flutter Kicks (R+L=1)

80 Russian Twist (Total)
60 Scissor Kicks (Over + Under= 1)
40 Hollow Rocks
20 Candlestick Rolls
https://www.instagram.com/p/CAs464bJado/

02.22.2020 Veteran Suicide Awareness WOD

IN honor of Veteran Suicide Awareness

For Max Reps in 22 minutes

1 min Pull-Ups

1 min Air Squats

1 min Kettlebell Swings 53/35

1 min Double-Unders

1 min Push-Ups

1 min Sit-Ups

1 min Lunges

1 min Strict Presses 45/35

1 min Mountain Climbers

1 min Dumbbell Push Presses 35/25

1 min Box Jumps 24/20"

1 min Assault Bike Cals

1 min Wall Ball Shots 20/14

1 min Ball Slams

1 min Burpees

1 min Bench Presses 115/75  95/65

1 min Deadlifts 185/125   155/105

1 min Wall Sit

1 min Plank Hold

1 min Rope Climbs

1 min Toes-to-Bars

1 min Dumbbell Snatches 50/35   35/20

At Minute 22: a moment of silence to recognize those who lost the battle

Score is total reps completed of all movements. For Wall Sit and Plank count 1 rep per second in static hold (do not count transition or rest time).