WOD

Warm Up: 10 Double Unders Rest 20 Seconds 20 Double Unders Rest 30 Seconds 30 Double Unders Rest 40 Seconds 40 Double Unders Rest 50 Seconds 50 Double Unders

WARM UP: High Knees; Butt Kicks; Lunges (Forward and Backwards); Inch Worms; Bear Crawls; Crab Walks – 2 minutes each. WOD: 16 Minute AMRAP: 15 Wall Ball Shots (14#W; 20#M) 150 M Sprint 10 Strict Pull Ups/ Ring Rows

WARM UP: 100 Sit Ups 75 Flutter Kicks 50 Mt Climbers 25 Push Ups  

WARM UP: 30 Pass Throughs 30 Air Squats 30 OH Squats 50 Jumping Jacks 50 Sit Ups 

It’s a Holiday today guys and as the gym is closed I’m posting a basic Body Movement WOD that you can do at home, on the beach or where ever you may have found yourself today. WOD: 20 minute AMRAP 5 Push Ups 10 Air Squats 15 Sit Ups  

REST DAY !!

WOD: 750 M Run 50 KB Swing (45#W; 55#M) 400 M Run 50 Box Jumps (20″ W; 24″M) 150 M Run 50 Push Ups 1 Mile Run 100 Sit Ups

WARM UP: High Knees; Butt Kicks; Lunges (Forward and Backwards); Inch Worms; Bear Crawls; Crab Walks – 2 minutes each. 

Open: 14.5  So Castro served up pretty much what we were all expecting – burpees and thrusters but I don’t think anyone could have guessed this wicked combination of reps OR for that matter the fact that this WOD would be unlike the others and be for time. So here it is: 14.5 For time

WARM UP: 25 Push Ups 25 Sit Ups 25 Flutter Kicks 25 Mountain Climbers