WOD Blog

Thu, May 21 2020

Happy Birthday: Kate

5.21.2020


(Check In)
Thursday
Warm-up
AMRAP x 6 MINUTES
100m Run
25ft Butt Kicks
25ft Toe Touches
25ft Side Shuffle
25ft Karaoke
15 Banded Face Pulls or DB Bent Over Rows
15 Banded Strict Press or Single DB Strict Press
Strength
Metcon (AMRAP - Reps)
EMOM x 12 MINUTES
MIN 1 - :45 Alt. Hammer Curls
MIN 2 - :45 DB Floor Press
MIN 3 - :45 Hollow Body Flutter Kicks

Strength - HOME
Metcon (AMRAP - Reps)
EMOM x 12 MINUTES
MIN 1 - :45 Alt. Hammer Curls
MIN 2 - :45 DB Floor Press
MIN 3 - :45 Hollow Body Flutter Kicks

Workout
Metcon (Time)
4 ROUNDS FOR TIME
400m Run
20 Burpees
10 Pull-ups

Workout - HOME
Metcon (Time)
4 ROUNDS FOR TIME
400m Run
20 Burpees
10 DB Power Cleans