040816 WOD
A. Every 3:00 for 12:00
Row 250 meters
10-15 push-ups
30 Russian twists
B. Glute hip bridges
3×12
Good mornings
3×10
C. 10-9-8-7-6-5-4-3-2-1
Deadlift (205/155)
Ring dips
Run 50 meters between each round
>>On-Ramp
10-9-8-7-6-5-4-3-2-1
Kettlebell deadilft
Parallette dips
Run 50 meters between each round
040716 WOD
A. In teams of 2 with a 6:00 time cap
Partner 1) row for meters
Partner 2) plank hold
Switch at minute mark
B. Three rounds of 1:00 max effort:
– Row for calories
– DB thrusters (30/20)
– Abmat sit ups
– Supine rows
– Burpee slam balls (30/20)
Rest
C. Mobility
Couch stretch 1:00/side
Front delt smash (1:00/side)
“Life has two rules: #1 Never quit; #2 Always remember rule #1.” -Unknown
040616 WOD
A. Three rounds:
Min 1: 150-meter row
Min 2: 0:20 hollow hold + 0:20 arch hold
Min 3: 20 step-ups
B. Every minute on the minute
10 x 2 strict press
C. 9:00 AMRAP
3 power cleans (185/135)
6 HSPU
9 box jumps (24/20)
>>On-Ramp
3 dumbell hang power clean
6 dumbell shoulder press
9 step-ups
D. Tabata 4:00
Glute hip bridges
