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WOD:
Sprint Row
Warmup - 150 Single Rope Jumps
250 Meter All-Out Sprint Row
Rest for 30 Seconds
250 Meter All-Out Sprint Row
Rest for 30 Seconds
250 Meter All-Out Sprint Row
Cool Down:
Superman Holds - 4 x 20 sec holds
Leg Raises - 4 x 10 Raises
WOD: - "50"
50 Wall Balls
50 Kettlebell Swings
50 Air Squats
Recommend 5 rounds of 10 reps for each exercise.
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WOD - Walking the PLANK
Warm-up - Jump Rope = 150 single jumps
TABATA - 20 seconds on , 10 second rest , repeat
Air Squats - 3 cycles
Planks - 3 cycles
KettleBell Swings - 3 cycles
Planks - 3 cycles
Push-Ups - 3 cycles
Planks - 3 cycles
Perform 2 Rotations
Finish with 15 Knees to Elbows
WOD
Run 5k
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WOD:
ROW 2500 Meters
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WOD:
Warm-Up (5 minutes)
Rowing - 10 cals
Air Squats - 15
Pushups - 15
Max Cycles in 20 minutes
Cool Down - 4 x max Plank Holds
WOD - Row, Dip, and Squat
Row 12 CALs
Dip 12
Squat 12
Max rounds in 20 minutes
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