WARM UP
10 Single Kettle Bell Swing (alt) 10 Push Press 10 Bar Swings 100 Singles WEIGHTLIFTING 10 Rounds 3 Hanging Snatch TEAM WOD 4 RFT 4 Hanging Snatch 8 Single Kettle Bell Swings (alt.) 4 Push Press 60 Singles (Each) CASH OUT 12 Hanging Snatch 12 Push Press 12 Single Kettle Bell Swings WARM UP
100 Singles 12 Bar Swings 12 Front Squats Run 400m WEIGHTLIFING Clean & Jerks 3 Rounds of 3 Reps TEAM WOD 300 Singles (together) 90 Deadlifts 200 Singles (together) 60 Hanging Power Cleans 100 Singles (each) 30 KB Swings (each) CASH OUT "Grace" WARM UP
100 Singles (Try practicing Double Unders) 10 Med Ball Squats 10 KB Swings 10 Push Press 10 Front Squats 100m Row @ LV 8 WEIGHTLIFTING Cleans WOD AMRAP (18min) 6 Cleans 12 KB Swings 18 Med Ball Squats 48 Singles (24 Double Unders) WARM UP
10 Leg Swings (alternate) 10 KB Swings 10 Dislocates 10 Med Ball Squats 100 Singles ENDURANCE "Uplifter" CHIPPER WOD 100 Singles 10 KB Swings 10 Med Ball Thrusters 10 Lateral Jumps 100 Singles 10 Lateral Jumps 10 Med Ball Squats 10 KB Swings 100 Singles WARM UP
10 Leg Swings (alternate) 10 Med Ball Squats 10 Dislocates 10 Push Press 10 Med Ball Thrusters WEIGHTLIFTING 3-3-2-2-1-1 Front Squats WOD 5-4-3-2-1 Front Squats Thrusters Push Press Burpees Singles x 10 |
WOD BLOGAll WODs will be posted here. You can do them on your own, or swing by the cave to have an awesome workout! Archives
February 2022
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