Shoots den!
022516 WOD
A. Run 600 meters individually, then as a group:
Two rounds of the following:
1:00 front plank
0:45 L plank
0:45 R plank
0:30 hollow hold
1:00 rest
B. 5:00 AMRAP
15-calorie row
10 burpees over the erg
2:30 rest
5:00 AMRAP
15 box jumps
10 American kettlebell swings
2:30 rest
5:00 AMRAP
30 consecutive double-unders
15 sit-ups
C. 4:00 Tabata
Russian twists
D. Mobility
Quad smash with barbell 1:30/side
Lat smash with foam roller 1:30/side
“Life is either a great adventure or nothing.” — Helen Keller
022416 WOD
A. EMOM 12:00
Min 1: 40 DUs / 80 SUs
Min 2: 10-20 arch to hollow off bar (controlled kipping; minimize leg movement)
Min 3: 5-10 snow angels
B. Push press
Take 10:00 to build to a challenging triple
C. For time:
10 alternating lunges with bar in front rack (135/95)
10 HSPU
10 strict pull-ups
100-meter run
8 lunges
8 HSPU
8 strict pull-ups
100-meter run
6 lunges
6 HSPU
6 strict pull-ups
100-meter run
4 lunges
4 HSPU
4 strict pull-ups
100-meter run
2 lunges
2 HSPU
2 strict pull-ups
100-meter run
>> On-Ramp
Modifications will be posted on whiteboard
Still one of our all-time favorite videos.
022316 WOD
A. OTM 8:00
Even minutes: 10 ring push-ups
Odd minutes: 150-meter row
B. EMOM 8:00
2 x snatch pulls
Focus on proper positioning
C. Every 3:00 for 15:00 (5 sets)
Run 200 meters
12 box jump-overs (24/20)
10 toes-to-bar
>> On-Ramp
Every 3:00 for 15:00
Run 100 meters
12 box jumps
10 leg raises
