Category: WODUP

A. WARM UP

1 Min :
Easy Row or Bike or Shutter Run

30 Sec :
Lying Down Calf Stretch
Hip Flexor stretch
90/90 Hip Mobility
Hip Rotation
Frog Hops

https://www.youtube.com/watch?v=VoIEWe3UfCYScoring: Not Scored

B. Hip Hinge

3 RNFT :
10 Glute Bridge
10 Kneeling Hip Hinge
10 Standing Hip Hinge


https://www.youtube.com/watch?v=0_uL4iOtfssScoring: Not Scored

C. PART A

Every 2 minutes x 5 rounds
7 DEADLIFT (60-70%)

https://www.youtube.com/watch?v=op9kVnSso6QScoring: Not Scored

D. "BUNIONS"

For Time:
27 Deadlifts
27 Toes to Bar
27/21 Calorie Row or 21/15 Calorie Bike
21 Deadlifts
21 Toes to Bar
27/21 Calorie Row or 21/15 Calorie Bike
15 Deadlifts
15 Toes to Bar
27/21 Calorie Row or 21/15 Calorie Bike
9 Deadlifts
9 Toes to Bar
27/21 Calorie Row or 21/15 Calorie Bike

***Please pick the weight that you can control
RX: 135/95Scoring: Not Scored

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A. | | |

4 Rounds Not For Time :
5 Squat tempo (3-1-3)
5/5 Half Kneeling Shoulder Press
5 Up and Down
5/5 Dead BugScoring: Not Scored

B. GET OUT TOO!

AMRAP 20 :
4 Devil Press
8 Burpees (No Jump No Clap)
12 Thrusters

0.00-4.00-8.00-12.00-16.00
30 DUs or 60 Penguin JumpsScoring: Not Scored

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A. PART A

30sec ON / 30sec OFF x 5 Rounds
Jumping JackScoring: Not Scored

B. PART B : Hello Too

6 AMRAP
2, 4, 6, 8, 10…
• KB/DB swings
• squat jumps

Rest 2 minutes

6 AMRAP
2, 4, 6, 8, 10…
• DB snatch
• sit ups

Rest 2 minutes

6 AMRAP
2, 4, 6, 8, 10…
• burpees
• overhead DB lungeScoring: Not Scored

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A. PREPARE PUSH

4 Rounds For Time :
10 Scapular Pushup
10 Plank Elbow Tap
10 Plank Shoulder Tap
10 Elbow to Hands Plank
Scoring: Not Scored

B. MOVE TOGETHER

20 EMOM (every minute on the minute) :
• 5 push ups
• 10 toe touches
• 15 air squatsScoring: Not Scored

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A. CORE

4 ROUNDS NOT FOR TIME:
10 Dead Bug
10 Alligator Rolls
10sec DB Over Head Squat Hold

https://www.youtube.com/watch?v=U3UYDspctYgScoring: Not Scored

B. BEFORE WEEKEND

5 ROUNDS FOR TIME :
BUY IN : 100 Double Unders/ 300 Single Unders
10 Spiderman Burpees
20 Single DB Clean
30 Air Squats Hops Over Dumbbell
BUY OUT : 100 Double Unders / 300 Single Unders

https://www.youtube.com/watch?v=SZ1TSXE-i28Scoring: Not Scored

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A. HOLD AND CONTROL

4 ROUNDS NOT FOR TIME :
Single Arm Hand Plank 10/10 secs
Single Leg Elbow Plank 10/10 secs
Single Leg Squat Hold 10/10 secs


https://www.youtube.com/watch?v=HB6KG2tlOOAScoring: Not Scored

B. Goodbye Shoulders

FOR TIME :
40-30-20-10
• DB/Backpack Snatch + Push press
• Skaters

https://www.youtube.com/watch?v=CaN4zfIPyXUScoring: Not Scored

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A. TABATA CORE

ON 20sec/OFF 10sec x 8
Front Plank
Side Plank
Side Plank(other side)
ISO Glute bridge https://www.youtube.com/watch?v=gdpdfrbpGQcScoring: Not Scored

B. Leggo My Eggo

For Time
500 Lunges
The back knee must make contact with the ground for each rep and stand up complete for each rep, extending the hip fully at the top before lunging down again. You may walk or remain in place.

Scaling

For Time
500 Split Squats

Timecap : 30 MINSScoring: Not Scored

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A. PART A

3 rondes:
10 crunches
10 90graden crunches
10 double crunches
30 secs plank


https://www.youtube.com/watch?v=dsb0Ay5e1ZcScoring: Not Scored

B. PART B

FOR TIME:
40-30-20-10
DB ALT SNATCH
DB PUSH PRESS
KICK-THROUGH BURPEES
https://www.youtube.com/watch?v=oQG8iN06wDMScoring: Not Scored

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A. “COVID-19”

19 Minute AMRAP
19 Backpack Cleans
19 Over Head Squats
19 V-Ups
19 Inch Worm Push Ups
19 Jumping Air Jacks

https://www.youtube.com/watch?v=-iL7fk9pnT4Scoring: Not Scored

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A. DURANTE CORE

5 ROUNDS :
10 Hollow Rocks
10 Alligator Rolls
10 Arch Rocks
1 minute Rest​
https://www.youtube.com/watch?v=U3UYDspctYgScoring: Not Scored

B. FRIDAY CHALLENGE

8 ROUNDS FOR TIME :
BUY-IN: 150 Double Unders / 450 Single Unders
20 Alt Dumbbell Snatches
12 Lateral Up-Downs Over Dumbbells

Then…..

10-9-8-7-6-5-4-3-2-1 Rep
Burpees
Sit-ups

——–COMPLETED——–Scoring: Not Scored

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