Nov 052010
 

WARMUP:

10 sec Lunge Holds- (go halfway down in lunge position and hold) 5 each leg
Butt Kickers and Pull at Top- 10 each leg
10 Squat Jumps
Kneeling Shoulder Stretch- 20 sec hold

WOD:

3 Rounds – 1 minute per station

Two Hand Power Rope Slams
Row
Jump Rope
Kettlebell Swings
Air Squats
DB Push Press
Alternating Lunges in place

Nov 202009
 

Warm-up:

Burgener x3
Pullups 10
Dips 10
Walking Samson Stretch 20 steps
x2

WOD:

“Fight Gone Bad”

20in Box Jump 1min
75lb/45lb Push Press 1min
75lb/45lb SDHP 1min
Wall Ball 20lb/15lb 1min
Row 1min
x3
Rest 1min between rounds

With a continuously running clock, rotate through stations for a total of 5min, then rest a minute. Post total reps to comments.