Coach Leo cheering on mom
012519 WOD
A. Group warmup
B. OTM for 10:00
Even minutes: 1 x clean pull
Odd minutes: 1 x power clean
C. Every 3:00 for 15:00
Run 200 meters
15 SDHP with KBs (53/35)
15 sit-ups
>>Modifications will be given
Wade showing off the hops
012419 WOD
A. Group warmup
B. In teams of two alternating full rounds, complete 5 rounds each of:
1:00 row for calories
0:30 rest
0:30 double-unders
One person works/one person resting
Score is total combined reps
C. Four sets of:
Single-leg Romanian DL with kettlebell x 6-8 reps @ 30×1
DB bench press x 10-12 reps @ 20×1
Glute hip bridges x 10 – 15 with 3-second pause at top
>>Modifications will be given
Archie stopped by to check out the 5:30, he said the wod looked ruffÂ
012319 WOD
A. Group warmup
B. Three sets of:
Front squats x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20 reps
Rest 60 seconds
Hollow hold x 0:20 + Hollow rocks x 0:20
Rest 60 seconds
C. For time:
18-15-12-9
DB thrusters (50/35)
Toes-to-bar
>>Modifications will be given