Warm Up: Tabata: Jumping Lunges Banded Side Steps Goblet Squats Russian KB Swings WOD: 12 min EMOM: Odd: 5 Front Squats (155/115) Even: 20 KB Swings (53/35) *Choose weights that you can go unbroken with for each movement. Cash Out: …
Warm Up: Tabata: Burpees Good Mornings Inchworm Push Ups Single Leg Deadlifts Strength: Deadlift 3-3-3-3-3 WOD: 8 min AMRAP: 200m Run 15 Push Press (115/75) 30 DU’s (2:1 singles)
The EOD 131 Memorial Workout is in honor of the 131 EOD Technicians in the Navy, Army, Marine Corps and Air Force who have made the ultimate sacrifice since 9/11. All proceedes benefit the EOD Warrior Foundation non-profit 501 (c) …
Warm Up: Tabata: Burpees Atomic Sit Ups OH Squats Pull Ups Strength: Snatch 1-1-1-1-1-1 *Find a 1RM WOD: 3 Rounds For Time: 20 Calorie Row 15 OH Squats (95/65) 10 Pull Ups
Happy 31st Birthday to Coach Donny! Warm Up: Tabata: Jumping Lunges KB Swings Leg Lifts Kip Swings WOD: 15 min AMRAP: 100m Farmer Carry(53/35) 15 T2B 20 Single Leg Deadlifts (10 each leg, 53/35)
Warm Up: Tabata: Feet to Hands Push Ups Hollow Rocks Strict Press Strength: Split Jerk 3-3-3-3-3 WOD: 9 min AMRAP: 15 Wall Balls (20/14) 10 Burpees 30 DU’s