Tuesday, October 25th, 2022
General Warm-Up
3 rounds
30 seconds cardio of choice
30 seconds arm circles
30 seconds cat cows
30 seconds standing single leg lifts (hip flexor warm-up)
30 seconds med ball good mornings
30 second long jumps
30 seconds cardio of choice
30 seconds arm circles
30 seconds cat cows
30 seconds standing single leg lifts (hip flexor warm-up)
30 seconds med ball good mornings
30 second long jumps
Strength
5 rounds / 50 seconds work / 1 minute rest
sandbag bear hug
10 rounds / 35 seconds on / 30 seconds off
Single arm farmer hold (5 rounds per side)
sandbag bear hug
10 rounds / 35 seconds on / 30 seconds off
Single arm farmer hold (5 rounds per side)
WOD
Competitive
21-15-9 reps for time
box jump overs (24 / 20)
burpee pull-ups
box jump overs (24 / 20)
burpee pull-ups
Performance
21-15-9 reps for time
box jump overs or step overs (24 / 20)
burpee jumping pull-ups
box jump overs or step overs (24 / 20)
burpee jumping pull-ups
Lifestyle
21-15-9 reps for time
box step overs (any height)
burpee dumbbell row
box step overs (any height)
burpee dumbbell row