Category: WOD

Warm up 3 rds 5 walkouts 10 pvc shoulder openers 15 band pull aparts Pull up and push up skill 15-20 minutes Workout Cindy Amrap 20 5 pull ups 10 push ups 15 air squats

Workout Solos, duos, or trios… Amrap 45 30 Clean and jerk 30 Box jump over 40 cal Ski 20 clean and jerk 20 box jump over 40 cal ski 10 clean and jerk 10 box jump over 40 cal ski 5 clean and jerk 5 box jump over 40 cal ski

Warm up 5 minutes 90/90 Then 3 rds 20 total half kneeling Cossack squats 20 total sky reaches 10 reverse nordic curls 30 toe raises Strength Rear foot elevated split squats (use boxes and benches) 12-16” height ideally 5 sets of 8-12 each side 5 sets of 8-12 drop step lunges each side Workout 3 … Continue reading January 19, 2023