1. Four sets of: Front Rack Walking Lunge x 5-7 per leg 2. 5 Rounds For Time 7 Overhead Squats 115/75 14 Kettle Bell Swings
Categories Archives: Daily WOD
1. Three sets of: 15 V-ups 20 Russian Twists 20 sec. Hallow Hold 20 sec. L-sit 2. “Cindy on the Prowl” 20 minute AMRA 5 Pull ups 10 Push ups 15 Squats *The prowler must constantly be moving between fellow athletes
1. Four sets of: Romanian Deadlift x 4-6 reps Side Plank x 30-45 sec 2. For Time 20 Power Cleans (155/105) 10 Tall Box Jumps 20 Hang Power Cleans(155/105) 10 Tall Box Jumps
1. For Time 100 double unders 200m walking lunge with wall ball 400m farmers carry 800m run 1000m row
1. EMOM for 8 minutes : Split Jerk x 3 2. AMRAP for 15 minutes 100m shuttle run 50 double unders 10 toes to bar 5 handstand push ups
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