Happy New Year! “2021 WOD”

Jan 1st, 2021

Category: Uncategorized

Happy New Year! “2021 WOD”

Chad

Happy New Year!

Outdoor Pop Up WOD at 9:30am and 11am today!
Live Coaches Zoom WODs. Check our Class Schedule for all upcoming times.
Click the link to join

Warm-up
2 Rounds

:30s each movement

  1. Russain Swings
  2. Step-ups
  3. Double Crunch
  4. Squat jumps
  5. Bent-over rows
  6. Burpees

:30s Rest

WOD
“2021″
400m Run
20 Kettlebell Swings 2|1.5
21 Burpees

400m Run
20 Box Jumps 24|20
21 Burpees

400m Run
20 Toes to Bar
21 Burpees

Run 400m
20 WallBalls
21 Burpees

Run 400m
20 Pull-ups
21 Burpees

Level 2 – 1.5|1
Level 1 – 1|0.75

Run Subs = 500m Row or Ski Erg or 1250m/0.7 mile on the Bike or 100 double Unders/200 singles
400m run = 1 Minute Out, 1 Minute In. 

At Home WOD
“2021″
400m Run
20 Object Swings 2|1.5*
21 Burpees

400m Run
20 Chair Step-ups or Tuck Jumps 24|20
21 Burpees

400m Run
20 Jack knives (V-Ups)
21 Burpees

Run 400m
20 Light Thrusters 45|35 Bar
21 Burpees

Run 400m
20 Bent Over Rows 115|80
21 Burpees

Run Subs = 500m Row or Ski Erg or 1250m/0.7 mile on the Bike or 100 double Unders/200 singles
400m run = 1 Minute Out, 1 Minute In. 

Extra Work
Superset 3×10

  1. Landmine Half Kneeling Press
  2. Landmine Bent Over Towel Row**

*Set the Free End of the Barbell Up in a Corner
**Can Sub Single Arm Bent Over Landmine Row Reps on Each Side