Category: WOD

Warmup 5 rounds 10 band pull aparts 3 compression squats 10 cossack squats 3 four part squat Strength 5x5 windmills 5x5 kb arm bars 5x3 kb get up sit ups WOD Amrap 12 10 toes to bar 10 hang squat cleans 50 double unders

Wod Pumpin’ Amrap 20 5 barbell curls 5 reverse grip strict press 5 push ups 5 pull ups 5 one arm row with barbell Rest 10 Humpin’ Amrap 20 Row/ski 750m Stairs Bike 1.5 miles Stairs

Warm up 4 rounds 20 reps double down pulse 5 single arm high pulls each arm 3 wall walks Wod Every 6 minutes for 36 minutes Perform 5 burpee bar hops 5 hang power cleans 5 burpee bar hops 5 shoulder to overhead 200 m run