Thursday 03-11-2021 WOD
by Admin
Warm-Up
2 SETS
10 Bootstrappers
10 Alt Groiners
10 Alt Samson Lunges
Into …
AMRAP x 5 MINUTES
10 Slam Ball Deadlifts
10 Slam Ball Lunges
10 Slam Ball Push Press
20 Weighted Deadbugs (w/ Slam Ball)
Workout
EMOM x 10 MINUTES
MIN 1 – AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice)
MIN 2 – Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 – AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice)
MIN 2 – Row or Bike, Moderate Effort
(No Measure)
After Party (Cool Down)
ON A 5:00 RUNNING CLOCK…
Rebound w/ Nasal Breathing*
*Lay on your back and breathe!
(No Measure)
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09/29/2024 Sunday’s Workout
WARMUP LINE DRILLS (1x Each)Jog (Down + Back)Quad Stretch + Reach (Down)Alternating Single Leg RDL (Back)Lunge + Twist (Down)Side to Side Lunge (Back)Carioca (Down + Back)Side Shuffle (Down + Back)… Continue reading
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