08/21/15

Covina Special 🙂

Pre-WOD
6 Minute AMRAP
Run 1 lap
30 sec. KB swings
Agility Drill
15 Air Squats

WOD
5 Rounds
30 seconds each
Hamgstring Curls w/MB
High to Low Plank
Supermans
Crunches (Hips up high/off the ground)
Russian Twists w/MB
High Plank in and outs

Post-WOD/Cool Down
1000 meter cool down row (slow 5+ minutes)

08/21/15

Covina Special 😉

Pre-WOD (Skills/Strength):
6 min AMRAP
Run 1 lap
30 sec. KB swings
Agility drill
15 Air Squats

WOD
3 Rounds
30 seconds each movement
Hamstring curls w/MB
Sit-ups
High to low plank (climbing)
Crunches (hips up high/off the ground)
Russian Twists w/MB (20/14 lbs.)
High plank in and outs

Post-WOD (Challenge/Cool-down):
Row 1000 meters slow

5/18/15 – “Bootylicious”

Get ready to work it out!! 🙂

Pre-WOD
3 Rounds
6 Ab rollers
12 Wall facing squats
18 Side toe taps – (9 each leg)

WOD – Parterned
For time
100 sit-ups
500 m row/run
80 Deadlifts (body weight)
500 m row/run
60 Wall balls
500 m run/row
40 burpee pull-ups
500 m run/row
20 Head cutters
500 m run/row
100 sit-ups

Post -WOD
Cool down
Stretch