WOD (Workout of the Day)

Nice work getting through Thursdays AMRAP. A few of you actually enjoyed the devils press 🙂

011819 WOD

A. Warm-up: Coach’s choice

B. Deadlift 

Take 15 minutes to build to a challenging set of 5

C. Complete as many rounds and reps as possible in 10 minutes of:

10 HSPU

15 Deadlifts (95/65 lbs)

20 lateral hops over barbell

Run 100 meters

>>On-ramp

Complete as many rounds and reps as possible in 10 minutes of:

10 seated DB press

15 Deadlifts kettlebell deadlifts

20 lateral steps over barbell

Run 100 meters

D. Mobility

Banded lat stretch 1:30/ side

Couch stretch 1:30/ side

Kettlebells are cool but babies are much more functional and cute. 20 pounds of cuteness!  

011719 WOD

A. Warm-up: Coach’s choice

B. Complete as many rounds and reps as possible in 20 minutes of:

10 Devils Press (35/20) lb dumbbells)

20 Dumbbell Reverse Lunges

30 Meter Dumbbell Farmer’s Carry (from bumper plates to wall and back

400 Meter Run

>>Modifications will be given

C. Tabata

Bird dog / glute hip bridge

Rest 1:00

Tabata

Front plank / flutter kicks

Shaun mid flight

011619 WOD

A. Warm-up: Coach’s choice

B. 15 minutes of Rope climb skill work

C.  Two rounds for time of:

25 Calories of Rowing

20 Single-Arm Dumbbell Push Press* (55/35 lbs)

15 Toes to Bar

10 Burpees

>>Modifications will be given