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Bulldozer & Melee 2-27-21

February 28, 2021/in WOD /by Kare Williams

Warm Up

600 meter run or row
SPRINT alternating 100 meters

3 x
20 sec HSH
10 Air squats
5 Burpees
5 Ring Rows
3 pull ups

PVC SS
3 Inch Worms

Bulldozer

10 Rounds for time

3 HSPU
3 Devils Press
3 DB Front Squat
3 MU
3 GHD sit up

Rx 35 / 50

Melee

5 x
30:30 bike or ERG
1 Hose Pack Building run
4 x
30:30 bike or ERG
1 Hose Pack Building run
3 x
30:30 bike or ERG
1 Hose Pack Building run
2 x
30:30 bike or ERG
1 Hose Pack Building run
1 x
30:30 bike or ERG
1 Hose Pack Building run

Daily WOD 2-26-21

February 25, 2021/in WOD /by Kare Williams

Warm Up

TABATTA x 2

Jump rope
Burpees
Mountain Climbers
Box step overs

Spiderman out
Bear crawl back
Zombie out
Bear crawl out

2 perfect stretches

Question of The Day

Never get lost or never lose your balance?

CORE (15 min time cap)

50 sec Enterprise
50 Plank Leg Lifts
50 weighted Sit ups
50 Shoulder Taps
50 Russian Twist
50 Mission Impossibles
50 sec R plank
50 sec L plank
50 Ball crunches
50 Scuba Steves

Scaling options: 30 or 40 reps

WOD

2 Rounds
10 Burpee box jump overs
20 Russian KB swings
10 Bench press

-2 min rest-

2 Rounds
10 Burpee box jump overs
20 Russian KB swings
10 Bench press

Rx (intermediate) 20″ / 24″, 53 / 70, 80 / 140
Rx+ 24″ / 30″
M (novice) 20″ / 24″, 35 / 53

Score is slowest time

Home WOD 2-26-21

February 25, 2021/in WOD /by Kare Williams

Warm Up

100 Jump rope
30 Mountain Climbers
20 lunges
10 push ups

3 min self stretch

Question of The Day

Never get lost or never lose your balance?

CORE

50 sec Enterprise
50 Plank Leg Lifts
50 weighted Sit ups
50 Shoulder Taps
50 Russian Twist
50 Mission Impossibles
50 sec R plank
50 sec L plank
50 V-ups
50 Scuba Steves


WOD

3-5 Rounds

Any cardio that takes 2-4 minutes (run around the block, row a 500, 2 min Burpees, Jump rope, etc)
10 Commandoes (1 R reverse lunge, 1 L reverse lunge, 1 Burpee)
5 Push ups

Daily WOD 2-25-21

February 24, 2021/in WOD /by Kare Williams

Warm Up

CRISTY’S 70th B-DAY WOD!!!

3 Rounds

70 meter row
70 singles
7 Ring Rows
7 Air Squats
7 empty bar Deadlifts
7 Good Mornings

20 Sec Pancake stretch
ring shoulder and skin the cat stretch

Question of The Day

Only listen to Justin Bieber for the rest of your life or only watch the Hallmark channel for the rest of your life?

CRISTY IS 70!!!!!

2 Rope Climbs
25 Push Ups
25 Deadlifts
25 Pull ups
51 Air Squats
70 Sit Ups

Rx 155 / 205
Rx+ 185 / 235, C2B
M 125 / 175

Home WOD 2-25-21

February 24, 2021/in WOD /by Kare Williams

Warm Up

EMOM 6 min

6 Jumping Jacks
6 Superstars (jumping lunges)
6 Mountain Climbers
In the remaining time do air squats to the next minute, don’t go crazy it’s a warm up.

3 min self stretch

Question of The Day

Only listen to Justin Bieber for the rest of your life or only watch the Hallmark channel for the rest of your life?

WOD

Here is a list of movements, the first is all body weight, the second requires some equipment.

#1 Body weight

Air Squats
Push ups
Lunges
Burpees
Jumping jacks
Mountain Climbers
V-ups
Sit ups
Shoulder Taps
Superman Pulses
Superstars

#2 Minimal equipment
Step ups
KB  swings
DB snatches
Cal row or bike
DU’s
Singles
Thrusters
Box jumps

WOD

Pick 10 movements from above lists and do:

10 Rounds of 10 reps, 40 min time cap

If you’re doing this as a partner WOD, split movements to 5 reps each!!

Home WOD 2-24-21

February 23, 2021/in WOD /by Kare Williams

Warm Up

Deck of Cards 6 min

Take turns pulling cards for you partner (12 minutes), if Solo, pull cards for your self.

Hearts – Comando (R reverse lunge, L reverse lunge, Burpee)
Diamond – Table Tops
Spade – Jumping Squats
Clubs – Hollow Rocks

Then
2 Inch Worms
20 sec Pigeon stretch each leg
30 sec hollow hold
10 Scorpions

Question of The Day

Would you rather have a pet dragon or breathe fire?

WOD

“Annie” is in Quarantine 

50-40-30-20-10

DU’s
Sit Ups

Sub for DU’s:
1/2 rep BURPEES
or
1/2 rep Hang Power Cleans

Daily WOD 2-24-21

February 23, 2021/in WOD /by Kare Williams

Warm Up

500 row or 400 run
SPRINT the last 100 meters

2 x
5-10 sec ring hold
10 unweighted split squats (5 each leg)
50 singles
20 Arm circles

Then
Spiderman out
Pigeon back
3 inch worms

Question of The Day

Would you rather have a pet dragon or breathe fire?

Base Builder 33 min

Buy In:
1 mile run
or
2k row

In the remaining time
AMRAP

6 weighted or negative dips
12 Front Rack Split Squats (5 each leg)
12 SDHP
6 Plank KB pull throughs
100 meter run or row

Rx 55 / 85, 35 / 53
Rx+ 65 / 95, 53 / 70
M 35 / 55, 26 / 35

Home WOD 2-23-21

February 22, 2021/in WOD /by Kare Williams

Warm Up

5 Rounds
10 Jumping Jacks
10 Shoulder taps
10 Scorpions

2 inch worms
Pancake stretch
Would you rather encounter dinosaurs or aliens?

CORE
AMRAP 10 min

10 Bridge alternating leg lifts (Lay on back with knees up, lift hips and hold hips up while you alternate lifting your legs)
20 sec Enterprise
30 Flutter kicks
10 Mission Impossible
20 sec hollow hold
30 sec side plank (each side)

WOD

AMRepAP (As Many Reps As Posssible) 1 min

Body weight “Manmakers”

1 Push up
1 R shoulder tap
1 L shoulder tap
1 Burpee

-30 sec rest-

AMRepAP 2 min

Bodyweight “Manmakers”

-1 min rest-

AMRepAP 3 min

Bodyweight “Manmakers”

-2 min rest-

AMRepAP 2 min

Bodyweight “Manmakers”

-1 min rest-

AMRepAP 1 min

Bodyweight “Manmakers”

If you have DB at home you can do real Manmakers!!

https://www.youtube.com/watch?v=2-6EPLtSLwU

Daily WOD 2-23-21

February 22, 2021/in WOD /by Kare Williams

Warm Up

1 min easy row – 10 SEC SPRINT
1 min easy row – 20 SEC SPRINT
1 min easy row – 30 SEC SPRINT

2 x
3 push ups to a plank wheel (hold Back Plank for 5 sec)
10 Scorpions
20 sec Down Dog

Question of The Day

Would you rather encounter dinosaurs or aliens?

Skills / CORE

3 Rounds
90 sec each round

#1 Anything upside down
#2 Anything on the rig: Pull ups, MU’s. Progressions, negatives, etc..
#3  Paralette Passthroughs, 1-3 sets of 3-5 reps

WOD

3 Rounds

90 sec Rowing sprint for meters
with one bar
Shoulder Press to failure
Push Press to failure
Push Jerk to failure

-2 min rest-

Score is total meters rowed + weight of bar

Home WOD 2-22-21

February 22, 2021/in WOD /by Kare Williams

Warm Up
2 x
20 Jumping Jacks
10 mountain climbers
10 lunges

Then:
8 Spiderman  (4 each side)
30 sec Hollow hold
8 Zombie walk back (4 each side)
30 sec Superman

3x
10 Wall Squats
2 Plank Wheels

Question of The Day
Would you rather get $10,000 now or find a dollar whenever you reach into your pocket?


WOD
Run around the block
or
50 DUs & 15 Burpees
or
30 Burpees

20  Chair or Couch Dips
10 DB or KB Hang Squat Cleans (5 each side)

Run around the block
or
50 DUs & 15 Burpees
or
30 Burpees

15 Chair or Couch Dips
20 DB or KB Hang Squat Cleans (10 on each side)

Run around the block
or
50 DUs & 15 Burpees
or
30 Burpees

10  Chair or Couch Dips
30 DB  or KB Hang Squat Cleans

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  • Bulldozer & Melee 2-27-21
  • Daily WOD 2-26-21
  • Home WOD 2-26-21
  • Daily WOD 2-25-21
  • Home WOD 2-25-21

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