Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Walking Lunges
A2: Pullups
A3: Glute Hamstring Raises
A4: Ring Dips
A5: Knees-to-Elbows
A6: Ring Rows
A7: Back Extensions
A8: Pushups
Cool-Down:
Static Stretching
Post time to comments:
Posts Tagged ‘Walking Lunges’
Tuesday: 200922 (2-2)
Posted: September 21, 2020 in WODTags: Back Extensions, Glute Hamstring Raises, Knees-to-Elbows, Pullups, Pushups, Ring Dips, Ring Rows, Walking Lunges
0
Sunday: 200920 (1-7)
Posted: September 19, 2020 in WODTags: Back Extensions, Glute Hamstring Raises, Knees-to-Elbows, Pullups, Pushups, Ring Dips, Ring Rows, Walking Lunges
Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Walking Lunges
A2: Pullups
A3: Glute Hamstring Raises
A4: Ring Dips
A5: Knees-to-Elbows
A6: Ring Rows
A7: Back Extensions
A8: Pushups
Cool-Down:
Static Stretching
Post time to comments:
Friday: 200918 (1-5)
Posted: September 17, 2020 in WODTags: Back Extensions, Glute Hamstring Raises, Knees-to-Elbows, Pullups, Pushups, Ring Dips, Ring Rows, Walking Lunges
Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Walking Lunges
A2: Pullups
A3: Glute Hamstring Raises
A4: Ring Dips
A5: Knees-to-Elbows
A6: Ring Rows
A7: Back Extensions
A8: Pushups
Cool-Down:
Static Stretching
Post time to comments:
Tuesday: 200915 (1-2)
Posted: September 14, 2020 in WODTags: Back Extensions, Glute Hamstring Raises, Knees-to-Elbows, Pullups, Pushups, Ring Dips, Ring Rows, Walking Lunges
Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Walking Lunges
A2: Pullups
A3: Glute Hamstring Raises
A4: Ring Dips
A5: Knees-to-Elbows
A6: Ring Rows
A7: Back Extensions
A8: Pushups
Cool-Down:
Static Stretching
Post time to comments:
Thursday: 101019 (2-4)
Posted: October 9, 2019 in UncategorizedTags: Back Extensions, Chinups, Conditioning, GHD Situps, Glute Hamstring Raises, Pullups, Pushups, Ring Dips, Walking Lunges
Strength: (3x max reps)
Pullups
Pushups
Walking Lunges
Back Extensions
Glute Hamstring Raises
GHD Situps
Chinups
Ring Dips
Conditioning:
30 minute Easy Run, Bike, or Row
Thursday: 100319 (1-4)
Posted: October 2, 2019 in UncategorizedTags: Back Extensions, Chinups, Conditioning, GHD Situps, Glute Hamstring Raises, Pullups, Pushups, Ring Dips, Walking Lunges
Strength: (3x max reps)
Pullups
Pushups
Walking Lunges
Back Extensions
Glute Hamstring Raises
GHD Situps
Chinups
Ring Dips
Conditioning:
30 minute Easy Run, Bike, or Row
Friday: 090619 (4-5)
Posted: September 5, 2019 in WODTags: 1600m Run, Close-Grip Pushups, Russian Twists, Walking Lunges
800m Test. Warm-up and run one 800m Run for time. Rest as needed. Then…
For Time:
1600m Run
Complex (x10)
1600m Run
(Recover to 75% before each run)
Post time to comments:
Complex:
5 Close-Grip Pushup
10 Walking Lunge
15 Russian Twist
800m Test. Warm-up and run one 800m Run for time. Rest as needed. Then…
3 RFT:
800m Run
30 Pushup
60 Walking Lunge
30 Situp
Post time to comments:
June 15, 2019
Posted: June 14, 2019 in UncategorizedTags: Air Squats, Burpees, Pushups, Situps, Walking Lunges
For Time:
10 Burpee
10 Burpee
20 Pushup
10 Burpee
20 Pushup
30 Walking Lunge
10 Burpee
20 Pushup
30 Walking Lunge
40 Situp
10 Burpee
20 Pushup
30 Walking Lunge
40 Situp
50 Air Squat
June 12, 2019
Posted: June 11, 2019 in UncategorizedTags: 400m Run, Knees-to-Elbows, Pullups, Pushups, Walking Lunges
5 RFT:
5 Pullup
10 Knees-to-Elbow
20 Pushup
30 Walking Lunge
400m Run
Post time to comments:
