Category Archives: WODs

These are Past WODs by Date

020619

Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks (full ROM)

Ball Slams 3×20
Practice Hand Stand Push ups
or Do Wall Walks 5min

Back Squat 5×5

WOD – Karen
150 Wall Balls for Time
Butt to Ball

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020519

Warm Up
2 rounds
10 Front Squats
10 Pistols (alt leg)
100 Jump Rope
army Crawl/crab walk

Mats 
Ladders
Plyo

Sprint Progression
Min 1 10 yards
Min 2 20 yards
Min 3 30 Yards
Go Through
Min 10 100 yards