ZOOM WOD:
DAILY-5 WARM-UP
ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
Cardio Choice Until End…
(No Measure)
PUMP
AMRAP x 5 MINUTES
50 Mountain Climbers
50 Flutter Kicks
(Score is Rounds + Reps)
WORKOUT
ON A 10:00 RUNNING CLOCK…
2:00 Cardio Choice
2:00 Max Double Unders
50 Plank Rotations*
then in the remaining time…
Max Wall Sit**
-Rest 2:00-
ON A 8:00 RUNNING CLOCK…
1:00 Cardio Choice
1:00 Max Double Unders
50 Plank Rotations*
then in the remaining time…
Max Wall Sit
*1 Rep Plank Rotation = Plank Down to Elbows and Back Up
(No Measure)
***HOME WOD***
STRENGTH
EVERY 1:00 x 10 SETS
3 DB Hang Power Clean
+
3 DB Power Clean
+
3 DB Front Squats
(Score is Weight)
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 12 DB Power Cleans
MIN 2 – 35 Air Squats
MIN 3 – :45 Mountain Climbers or Jumping Jacks
(Score is Weight)