Menu
Warmup: 15 minutes easy: 10 dowel passes 10 cal ski 10 beat swings 10 shuttle runs (50 ft) 30 second calf stretch / side 30 second quad stretch/side Technique work! Get into partners: PARTNER WOD! As many rounds as possible in 20 minutes: 40 shuttle runs 11 power snatches 11
Warmup: DYNAMIC RANGE OF MOTION WOD: 40 minutes easy: 3 minutes ski (damper 1 for all) 50 ft bear crawl 50 ft walking lunges 20 kb deadlifts 3 minutes bike 3 turkish getups / arm 10 ring rows 3 minutes row 20 box step ups (alternating legs) 10 second plank
Warmup: 50 ft bear crawl 50 ft alternating lunge with elbow reach and rotate 50 ft inchworm + broad jump 10 hip oscillations / direction (in a lunge) 10 quadruped rockbacks with neutral spine Share 60 calories on the bike alternating every 10 with a partner or 2 Strength: Every
Warmup: 10 calories ski 10 dowel passes 50 ft bear crawl 10 active shoulders 10 calories ski 10 dowel passes 50 ft backwards bear crawl 10 beat swings 3 rounds of each: (12 minutes total) Tabatta: Ring Rows Situps Battle Ropes Walking Lunges WOD: Increase effort as duration decreases: 2
A Kilo website. All rights reserved.
