It’ll Be Fun They Said…..

Dec 30th, 2020

Category: Uncategorized

It’ll Be Fun They Said…..

Nodir

10:30am & 12pm Pop WOD Today
5:30PM  Zoom WOD too! Check our
Class Schedule for all upcoming times.
Click the link to join

Warm-up
EMOM 6
1. 20 Single Arm Alt. Russian Swings
2. 20 Jumping Lunges
3. 40 Double Unders or 40 Seconds Double Under Attempts

Mobility
Glutes – Pigeon Stretch

Strength
EMOM10
Box Squat
2 Reps

WOD
EMOM18
1. 15 Kettlebell Swings 2|1.5
2. 20 Goblet Lunges
3. 40 Double Unders

Level 2 – 1.5|1
Level 1 – 1|0.75

At Home Strength
Tempo Back or Front Squat
3-3-X-1*

*3 Second Negative, 3 Pause, Explode Up, 1 Pause at the Top

At Home WOD
EMOM18
1. 15 Kettlebell Swings 2|1.5
2. 20 Goblet Lunges
3. 40 Lateral Plate Hops

Level 2 – 1.5/1
Level 1 – 1/0.75

Extra Work 
3 Rounds of
Tabata* Row, Bike or Other**

Rest 2 Minutes between each Tabata

*8 Sets of 20s Work 10s Rest
**Other =

1st Tabata = Tuck Jumps
2nd = Mountain Climbers
3rd = Burpees