WOD 200722

WOD 200722

Please don’t forget to sign up for the outside WODs – and if you sign up, show up. Thank you!

2×15 SA Press & Side Bends (15 Press + 15 Side Bends, then switch sides)
2x30sec Max reps (30sec Press, 30sec Bends, switch sides & repeat – 2rds on both sides – 15sec rest between)

Then,
EMOTM 12
Min 1 – 40 Double Unders
Min 2 – 10 S2O or HSPU
Min 3 – 20 Alt Lateral Lunges

Outside WOD:
7min Stations – 1m rest between – complete all 3 before last station
Station 1 –
20, 15, 10 Calorie Bike
10 Burpees after each set
(start over after 10Cals)
Station 2 –
2, 4, 6, 8…keep going
Ball Slam
Push-up
Station 3 –
50 Bicycle Crunches
40 Sit-ups
30 Spidermans
20 Alt Leg V-ups
start over
Station 4 –
Run 1 Mile for time

“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson

 

miki

miki

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