Warm Up
2 Rounds
:40 on, :20 off
1. Assault Bike
2. Double Unders
3. Hand Release Push Ups
4. Good Mornings
Strength
Strict Press
5-5-5-5
WOD 1
10 Minute AMRAP
15 Deadlifts (185,125)
45 Double Unders
Level 2- 155,105
Level 1- 115,75
Rest 5 Minutes
Partner WOD
6 Minute AMRAP
Max Calories on the Assault Bike, Air Dyne, Ski Erg or Air Runner*
Endurance Sunday WOD!!!!! In Southie Orange at 10am
Sebastian is back and Endurance is back on!
Running Drills/ Technique
Then
AMRAP 30
Run 400m
25 Push-Ups
50 Double Unders
25 KB Swings
Each Round Add
+5 Push-Ups
+20 Double Unders
+5 KB Swings
Core Cashout – Sebastian’s Roulette (3 Rounds, 3 Exercises – 0:45 Sec On / 0:15 Sec Off)
Scaling Options Listed In Class
At Home WOD
4 Rounds
40on:20off
Flutter Kicks
Mountain Climbers
Backwards Lunges
Push Ups