LIST OF HOME GYM OR GYM CLUB WODS
WOD 1: 4 ROUNDS 20 DEADLIFTS DB #50/35 (OR USE A BARBELL 135# / 95#) 20 LATERAL JUMP OVERS - STANDING DB OR BARBELL REST 1 MIN 3 ROUNDS 5 LATERAL BURPEES OVER BAR OR STANDING DUMBBELL 10 RACKED LUNGES…
HOME WOD 2
EQUIPMENT DUMBBELL AND PULL UP BAR 21-15-9 DB SNATCH RIGHT (50/35) DB SNATCH LEFT PULLUPS
HOME WOD 1
EQUIPMENT NEEDED: DUMBBELL WALL WARMUP STRENGTH 10 SETS EMOM 3 STRICT HANDSTAND PUSH-UPS WOD 18.0 21-15-9 DB SNATCH 50/35 (SWITCH ARMS EACH REP) OVER DB BURPEES
SUNDAY FEBRUARY 25, 2018
WARM UP ARM CIRCLES - SMALL TO LARGE LEG SWINGS - FORWARD AND SIDE 2 RNDS 10 GOOD MORNING 10 AIR SQUATS - 2 SEC HOLD BOTTOM 10 SCAPULA PUSH-UPS 5 PUSH-UPS END OF 3 RND ROW 250M STRENGTH 30…
CrossFit Standard Warm-Up 1
3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick or PVC - if you don't have put arms up in air with a wide grip. Sit-up Back-extension Pull-up Dip