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Thursday March 18, 2020


HOME WOD (conditioning) 10 cardio run/ jog/ walk or use any equipment like bikes, towers, ellipticals, treadmills etc. 50 alternating single arm toe touch 8 min cardio 40 alternating single arm toe touch 6 min cardio 30 alternating single arm toe touch 4 min cardio 20 alternating single arm toe touch Core accessory work 8 min amrap 2 Russian twists 2 sit ups to OH press 4 Russian twists 4 sit ups to OH press Keep adding 2 reps until the 8 min are over 20 elbow plank to Superman plank (10/10) 20 half kneeling kB chop (10/10) 3-4 rds All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.

Full gym WOD EMOMx24 1- Max bench press 185/95 2- 200 mts run 3- Max pull ups 4- Max bench press 5- Max dubs 6- Max pull ups 7- Max bench press 8- 200 mts run 9- Max pull ups 10- Max bench press 11- Max dubs 12- Max pull ups Accessory 200 sit ups

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