NEWS

FRI WOD Recording: Clouds Above 
MACRO SEMINAR: Here
FRI Core + Stretch: Here

WOD

“Too Original”
10 Rounds
100 Meter Run
10 Double Unders – Timers
10 Dumbbell Thrusters
10 Burpees
10 Dumbbell Row
10 Dumbbell Leg Lifts
10 Handstand Push Ups
10 Squats
10 Dumbbell Deadlift
10 Sit Up

WOD Guidance & Goals:
Yes, 100 reps of every movement! The run can be scaled to rowing or 2 flights of stairs. The double unders can be scaled to timers, jumping jacks, 20 singles or 3 attempts. The thrusters and rows are with 1 db or kb held by the heads. The leg lifts are done by holding the dumbbell while lying down on your back. Do a straight legged leg lift and touch toes to the db/kb. The handstand push ups can be scaled by using pillows or mats under your head or by doing inverted push ups. Hold one head of the db/kb for deadlifts. Try to keep reps unbroken as long as possible. You will have 60 minutes to complete this workout, target 45 min! 

Suggested Weights
DB 50/35
KB 53/35
BB 75/55

2020.04.25-SAT-WOD

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GENERAL WARM UP

ROUND 1

20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups

Arm + Leg Swings
Touchdowns + Fig 4s

ROUND 2

10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up

Roll Back to Vs
Windshield Wipers

ROUND 3

Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops

Spidermen
Calf Pedals