Saturday

Edgewater WOD

Break into 4 Groups

5 Minutes at each station.

Tire Flips

Sled Sprint 50m

Stone 2 Shoulder

Yoke Carry

 

WOD

Death by 10 meter Sprints

1 Sprint the 1st minute, 2 Sprints the 2nd minute, 3 the 3rd, and so on...until you can't complete the distance for the given minute.

 

Englewood WOD

Break into 4 Groups

5 Minutes at each station.

Heavy Ball Slams

Sled Sprint 50m

Kettlebell Waiters Walk

Yoke Carry

 

WOD

Death by 10 meter Sprints

1 Sprint the 1st minute, 2 Sprints the 2nd minute, 3 the 3rd, and so on...until you can't complete the distance for the given minute.

 

 

Mobility: Nearly 2/3 of Americans suffer from low back pain. In the gym we tend to overcompensate with our backs when other muscles (core, glutes, hamstrings) are weak. Make sure you are moving correctly to prevent this pain from occurring and include lumbar spine maintenance into our mobility sessions every Sunday at 11am at the Edgewater box.

 

Burn

3 minutes ON, 1 minute OFF for 3 rounds:
12 DB goblet squats
12 DB snatches (6/arm)
12 DB burpee step ups
Max reps double unders/single unders

Rest 2 minutes

3 minutes ON, 1 minute OFF for 3 rounds:
12 calorie row
12 overhead lunges
12 weighted sit ups
Max reps plate ground to overhead

Rest 2 minutes

3 minutes ON, 1 minute OFF for 3 rounds:
200m run
12 KB thrusters

Max reps KBS