Search

Saturday July 4

At home wod


Mobilize-

calf bone saw

pnf hamstrings

Kb reset


Warm up-

2 times

7 back ext

4 lunges

20 sit-ups


Wod-

Your choice, or both!


17 sets of 76 single jump ropes, rest 1 minute between rounds

Or

7 rounds

4 burpees

1 tgu

7 squats

7 pushups

6 hollow rocks

12 views0 comments

Recent Posts

See All

At gym wod 8-9 am Fight Gone Bad! 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories

At gym wod 6:30-9 am For time: 12-9-6 strict handstand push-ups 12-9-6 strict ring dips 15-12-9 push-ups *Complete 21 sit-ups after each set scale: For time: 15-12-9 dumbbell shoulder press 15-12-9 ju

At home wod Wod- 6 rounds 6 - kB, single leg deadlifts, either leg 6 pushups 12 hollow rocks Sub: db, 2:1 abmat sit-ups