by rmartinez | Dec 20, 2019 | WOD Archive, workout of the day
Open gym run by Becca 9am 3 rounds 12 glute bridge with barbell 16 single leg hip lift (Right then left) 60 sec jump squats 60 sec squat hold 3 rounds 20 (total) Decline mountain climbers (on 20 inch box) 20 renegade row (total) 20 plank toe taps 8 min AMRAP 6 burpee over the bar 8 deadlifts (135/95) 10 pullups Toy drive/ 1st workout at One Beat CF 8am (Quincy and...
by rmartinez | Dec 19, 2019 | WOD Archive, workout of the day
A. 3 rounds 5 back extensions Sled push down and back Seated sled pull, 1 length of the gym B. 8 min EMOM (75/115) 1 power snatch 1 squat snatch 1 OH squat 3 burpees over the bar
by rmartinez | Dec 18, 2019 | WOD Archive, workout of the day
A. 5 rounds 10 banded pallof press (each side) 10 GHD sit ups 45 sec plank hold B. For time: Annie ish 50-40-30-20-10 DU 25-20-15-10-5 KB deadlifts (green/yellow)
by rmartinez | Dec 17, 2019 | WOD Archive, workout of the day
A. Find a max height box jump B. 6-12-18-12-6 Burpee box jump overs 24/20 Back squats 155/110
by rmartinez | Dec 16, 2019 | WOD Archive, workout of the day
A. 2 sets of 5 rounds 10 sec each, side plank, middle plank, side plank B. 10 C&J (115/175) Then – 6 rounds: 250 row 10 wall balls (14/20)Then – 10 snatches (95/135)
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