TODAY’S WODS
Level I
15 mins Mobility work
Review movements for today’s WOD, then do it!
3 Rounds for reps of
1 min Tire Flip
1 min Burpees
1 min KB Swing
1 min Ring Row
1 min KTE
Rest 1 min between rounds
Level II
Warm-up: 5 Sets of 1 min Max Double Unders; rest 45 seconds between attempts
10 Min. Mobility *Focus on your trouble spots and dig in!!
WOD: AMRAP 10 MIN.
15 Burpees
10 Unbroken Wall Balls
100 Meter Farmers Carry 2/1.5
Rest 5 Min
AMRAP 10 MIN.
200 Meter Sprint
20 Wall Runs (total)
15 Russian KBS 2/1.5
BW & KB
Mobility:
15min trainer led mobility to upper hamstring/glute/upper quad.
Core:
4×20 Superman-heel touch
-conduct superman but finish movement with moving heel towards glute and reaching back with same side hand to touch heel (movement is designed to teach glutes and hamstrings to fire during hip extension)
WOD:
20min AMRAP
Line Drill/Shuttle Sprint
20 Box Jumps
10 Ring Rows
Trainer led cooldown&stretch.
SDPD
Shoulder and ankle Mobility 10 MIN.
3×100 Meter Farmer Carry 2/1.5; Rest 60 Seconds Between
Plank Hold 3xMax Hold; Rest 60 Seconds Between
For Time: 3 Rope Climbs
30 Ring Rows
30 Push ups
30 Wall Balls
3 Rope Climbs
WOMEN
10 Min of Mobility
Establish 1 RM Deadlift
3×3 Rope Climb
For Time: 15 GHD Situps
15 Back Extensions
400 Meter Run
200 Meter Farmer Carry 1.5
400 Meter Run
15 Back Extensions
15 GHD Situps























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