NEWS

WED WOD Recording: Blueberry
WED Core + Mobility: Here
100 sit ups for time, rest 2 min
50 sit ups for time, rest 1 min
25 sit ups for time

WOD

“The Pusher”
AMRAP 20
5 Burpees
10 Ring Rows
15 Kettlebell Swings
20 Dumbbell Lunges

Courtesy of Coach Panda

Post Rounds + Reps to Comments.

httpv://www.youtube.com/watch?v=ZS08XL8vw9o

WOD Guidance & Goals:
Find a moderately uncomfortable pace and try to maintain it for 20 minutes! Finish the burpees in :15-:25 and catch your breath on the ring rows. If you don’t have rings (or haven’t rigged up a sheet in a door jam) do 10 bent over rows with your db/kb or bb. Go unbroken on your swings as long as possible. For the lunges (scale: db/kb squats), use 1 db/kb held in the rack position. Alternate legs accumulating 20 total reps (10/side). Target 8 rounds. Suggested weights for dumbbell 50/35 and kettlebell 53/35. 

FUNCTIONAL 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