 | WOD Blog |  |
Fri, Jan 15 |
 | Happy Birthday: Lisa Ri |
| Just a Swingin | Teacher Work Day Again | |
Just a Swingin
Reps
Warm Up: 2 Rnds
:30 Row
:30 Runners Lunge
:30 Push Up to Down Dog
:30 Wall Sit
:30 PVC Pass Through
Strength: Front Squats
5-5-4-4-3-3
WOD: Just a Swingin
3:00 Amrap x 5
250m Run
10 Single KB Front Rack Lunges (53/35)
Max KB Swings
Rest :30 between Rounds
***Score = Total number of KB Swings
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| James L | 127 Rx | swod 225 | | Chanel | 135 max sit-ups | Swod 90# |
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Teacher Work Day Again
Time
Buy In 25 Cal BIKE
10 Push-ups or Deficit Push Ups on DB's
6 Box Jump Overs
10 Tricep Extensions w/DB's
6 OH Lunges Sets w/DB
10 DB Curls
6 Pull Ups
E: 3 Rds, Ring Rows. Choose Weight
A: 4 Rds, Ring Rows, Choose Weight
B: 5 Rds, Ring Rows, Choose Weight
C: 6 Rds, Pull Ups, 20/24”
Engine Work: 50, 75 or 100 Air Squats
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