20 min to rotate between movements:
-5 Front to Back Scales/side (5L + 5R)
-20 sec Bent hollow hold
-15 sec Free Handstand practice
-30 sec Plank
-30 sec Standing Straddle Stretch
>> 4 rounds + BHH
EMOM for 8 min
Min 1 – 10 SLOW MB Thrusters (10#)
Min 2 – 10 MB Situps
Thanks Ingrid!
Audrey
20 min to rotate between movements:
-5 Front to Back Scales/side (5L + 5R)
-30 sec Hollow Hold
-30 sec Box Pike
-30 sec Plank
-30 sec Standing Straddle Stretch
Total: 5 rounds (Hold the Stretch for 1 min on last round)
EMOM for 8 min
Min 1 – 10 SLOW MB Thrusters (14#)
Min 2 – 15 MB Situps
Why does everything hurts already and it’s ‘only’ Wednesday?!
Amanda Hunt
Mobility and Warm-up
20 min to rotate between movements:
-5 Front to Back Scales/side
-20 sec Bent Hallow Hold
-20sec Down Dog
-30 sec Plank
-30 sec Standing Straddle Stretch
**5 Rounds
EMOM for 8 min
Min 1 – 10 SLOW MB Thrusters (10#)
Min 2 – 12 MB Situps (10#)
Thanks Ingrid!!
Ang
20 min to rotate between movements:
-5 Front to Back Scales/side
-20 sec Bent Hallow Hold
-20sec Down Dog
-30 sec Plank
-30 sec Standing Straddle Stretch
5 rounds
EMOM for 8 mins Orange
Min 1 10 slow MB thrusters (10# plate)
Min 2 12 MB sit-ups (10# plate)
@ home
Christie Neate
20 min to rotate between movements:
-5 Front to Back Scales/side
-15 sec Bent Hollow Hold Alternating Legs
-15 sec Free Handstand
-30 sec Plank
-30 sec Standing Straddle Stretch
EMOM for 8 min
Min 1 – 10 SLOW MB Thrusters
Min 2 – 12 MB Situps
WOD w 10#
Thanks Julia!
Kelly B
20 min to rotate between movements:
-5 Front to Back Scales/side
-15 sec L-sit
-20 sec Box Pike Hold
-30 sec Plank
-30 sec Standing Straddle Stretch
EMOM for 8 min @ 14#
Min 1 – 10 SLOW MB Thrusters
Min 2 – 15 MB Situps
Stephdh120
SLIPS 20mins
5 front to back scales/side
20 secs Bent hollow hold
20 secs DD
30 secs plank
30 secs stand straddle stretch
5 front to back scale /side
15 sec L sit
20 sec pike hold
30 sec plank
30 sec standing straddle stretch
WOD
EMOM for 8 min
min 1 10 MB thruster
min 2 15 MB sit up
Daniel L Davey
Did some stuff for 20 minutes. Failed the handstand hold. Maybe did one for 5 seconds. Gymnastics stuff needs work. I could possibly be worse at it then I was in 2013.
Catherine Wilson
20 min to rotate between movements:
-5 Front to Back Scales/side
-20 sec Bent Hallow Hold
-15 sec Down Dog
-30 sec Plank
-30 sec Standing Straddle Stretch
EMOM for 8 min
Min 1 – 10 SLOW MB Thrusters (6)
Min 2 – 12 MB Situps (6)
Thanks Blake!
And I may have chosen the wrong sized medicine ball..
Note to get the heavier one next time.
John Hunt
20 min to rotate between movements:
-5 Front to Back Scales/side
-15 sec L-sit
-20 Sec Pike hold
-30 sec Plank
-30 sec Standing Straddle Stretch
EMOM for 8 min
Min 1 – 10 SLOW MB Thrusters
Min 2 – 15 MB Situps (14,14,13,21)
Thanks Kevin!
Laura
20 min to rotate between movements:
-5 Front to Back Scales/side (5L + 5R)
-30 sec Hollow Hold
-30 sec Box Pike
-30 sec Plank
-30 sec Standing Straddle Stretch
EMOM for 8 min
Min 1 – 10 SLOW MB Thrusters (14#)
Min 2 – 15 MB Situps
20 min to rotate between movements:
-5 Front to Back Scales/side
-15 sec L-sit
-15 sec Free Handstand -Pike on 24in Box
-30 sec Plank
-30 sec Standing Straddle Stretch
EMOM for 8 min -20# MB
Min 1 – 10 SLOW MB Thrusters
Min 2 – 15 MB Situps
Neil
20 min to rotate between movements:
-5 Front to Back Scales/side (5L + 5R)
-30 sec Hollow Hold
-30 sec Box Pike
-30 sec Plank
-30 sec Standing Straddle Stretch
EMOM for 8 min
Min 1 – 10 SLOW MB Thrusters (20#)
Min 2 – 12-15 MB Situps
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
20 min to rotate between movements:
-5 Front to Back Scales/side (5L + 5R)
-20 sec Bent hollow hold
-15 sec Free Handstand practice
-30 sec Plank
-30 sec Standing Straddle Stretch
>> 4 rounds + BHH
EMOM for 8 min
Min 1 – 10 SLOW MB Thrusters (10#)
Min 2 – 10 MB Situps
Thanks Ingrid!
20 min to rotate between movements:
-5 Front to Back Scales/side (5L + 5R)
-30 sec Hollow Hold
-30 sec Box Pike
-30 sec Plank
-30 sec Standing Straddle Stretch
Total: 5 rounds (Hold the Stretch for 1 min on last round)
EMOM for 8 min
Min 1 – 10 SLOW MB Thrusters (14#)
Min 2 – 15 MB Situps
Why does everything hurts already and it’s ‘only’ Wednesday?!
Mobility and Warm-up
20 min to rotate between movements:
-5 Front to Back Scales/side
-20 sec Bent Hallow Hold
-20sec Down Dog
-30 sec Plank
-30 sec Standing Straddle Stretch
**5 Rounds
EMOM for 8 min
Min 1 – 10 SLOW MB Thrusters (10#)
Min 2 – 12 MB Situps (10#)
Thanks Ingrid!!
20 min to rotate between movements:
-5 Front to Back Scales/side
-20 sec Bent Hallow Hold
-20sec Down Dog
-30 sec Plank
-30 sec Standing Straddle Stretch
5 rounds
EMOM for 8 mins Orange
Min 1 10 slow MB thrusters (10# plate)
Min 2 12 MB sit-ups (10# plate)
@ home
20 min to rotate between movements:
-5 Front to Back Scales/side
-15 sec Bent Hollow Hold Alternating Legs
-15 sec Free Handstand
-30 sec Plank
-30 sec Standing Straddle Stretch
EMOM for 8 min
Min 1 – 10 SLOW MB Thrusters
Min 2 – 12 MB Situps
WOD w 10#
Thanks Julia!
20 min to rotate between movements:
-5 Front to Back Scales/side
-15 sec L-sit
-20 sec Box Pike Hold
-30 sec Plank
-30 sec Standing Straddle Stretch
EMOM for 8 min @ 14#
Min 1 – 10 SLOW MB Thrusters
Min 2 – 15 MB Situps
SLIPS 20mins
5 front to back scales/side
20 secs Bent hollow hold
20 secs DD
30 secs plank
30 secs stand straddle stretch
Emom 8mins
1- 10 slow MB Thrusters
2- 12 MB Situps
5 front to back scale /side
15 sec L sit
20 sec pike hold
30 sec plank
30 sec standing straddle stretch
WOD
EMOM for 8 min
min 1 10 MB thruster
min 2 15 MB sit up
Did some stuff for 20 minutes. Failed the handstand hold. Maybe did one for 5 seconds. Gymnastics stuff needs work. I could possibly be worse at it then I was in 2013.
20 min to rotate between movements:
-5 Front to Back Scales/side
-20 sec Bent Hallow Hold
-15 sec Down Dog
-30 sec Plank
-30 sec Standing Straddle Stretch
EMOM for 8 min
Min 1 – 10 SLOW MB Thrusters (6)
Min 2 – 12 MB Situps (6)
Thanks Blake!
And I may have chosen the wrong sized medicine ball..
Note to get the heavier one next time.
20 min to rotate between movements:
-5 Front to Back Scales/side
-15 sec L-sit
-20 Sec Pike hold
-30 sec Plank
-30 sec Standing Straddle Stretch
EMOM for 8 min
Min 1 – 10 SLOW MB Thrusters
Min 2 – 15 MB Situps (14,14,13,21)
Thanks Kevin!
20 min to rotate between movements:
-5 Front to Back Scales/side (5L + 5R)
-30 sec Hollow Hold
-30 sec Box Pike
-30 sec Plank
-30 sec Standing Straddle Stretch
EMOM for 8 min
Min 1 – 10 SLOW MB Thrusters (14#)
Min 2 – 15 MB Situps
Thanks Blake!
20 min to rotate between movements:
-5 Front to Back Scales/side
-15 sec L-sit
-15 sec Free Handstand -Pike on 24in Box
-30 sec Plank
-30 sec Standing Straddle Stretch
EMOM for 8 min -20# MB
Min 1 – 10 SLOW MB Thrusters
Min 2 – 15 MB Situps
20 min to rotate between movements:
-5 Front to Back Scales/side (5L + 5R)
-30 sec Hollow Hold
-30 sec Box Pike
-30 sec Plank
-30 sec Standing Straddle Stretch
EMOM for 8 min
Min 1 – 10 SLOW MB Thrusters (20#)
Min 2 – 12-15 MB Situps