WODs for Week of Sept. 23rd



Warm Up

  • 25 Double Under Jump Rope sub 2 singles for every 1 double
  • 25 Air Squats

WOD #1

15 Sit-ups

After WOD: Stretch shoulders, & hips


WOD #2:

Warm Up:

  • 20 Jumping Jacks
  • 10 Burpees 
  • 10 Inch Worms 

WOD #2

  • 30 Push UpsChest touches the floor on each rep and arms lock out at the top (modify on your knees before you sacrifice form or range of motion)

After – Foam roll lower back and mobilize triceps and upper chest with lacrosse ball or foam roller


WOD #3

Warm Up:

  • 400M run
  • 20 Air Squats
  • WOD #3
  • 100 Burpees for Time

TIP:  Keep a towel and water nearby 

They don’t need to be pretty, just set a slow pace and try to keep to it.  Think 10 burpees per minute for 10 minutes or 8 burpees per min for 12.5 minutes.   Try hard not to go out too fast early, you will gas out.  Go slow and steady. 


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