top of page

4/24 WOD

Warmup: Spider-Man x5 ea Daisy pickers x10 ea Ankle mobility x1 Min ea Butt kick/high knee Tabata


WOD: Every 10 min, for 30 min (3 sets) for times: 400 meter run (500m row, or 2 min of whatever cardio equipment available) 12 Strict Pull-Ups (20 Rows) 100 DUs 20 Alternating Cossack Squats with Kettlebell Goblet Hold 400 Meter Run (500m row, or 2 min of whatever cardio equipment available)


6:30 Zoom recording


9:30 Zoom recording


14 views1 comment

Recent Posts

See All

WOD: Week of 4/25

MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. TUESDAY For time: 1:00 max calorie row 150-m farmers carry

WOD: Week of 4/11

MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack hold WEDNESDAY Fo

1 Comment


Pavla Lapin
Pavla Lapin
Apr 24, 2020

What is the password please for 6:30?

Like
bottom of page