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WOD 3/12 – Fitness Fusion

“Drop it like it’s Hot”

Warm up Drills

Round 1: TRX

Squat
Crossing Balance Lunge
Bicep Curl
Tricep Curl
TRX power pull
TRX crunch
TRX mountain climber

Round 2: Drop it

Plank variation 30 secs
Skipping 1 minute
Plank variation 30 secs

Round 3: TRX

Front squat
Sprinters Squat
Low row
Chest press
TRX sit up

Round 4: Drop It

Plank variation 30 secs
Skipping 1 minute
Plank variation 30 secs

Core:
Plank Countdown!

Stretch it o-u-t!

 

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WOD 3/11 – Zach’s Class

10 Minute AMRAP (as many rounds as possible)

  • 15 Weighted sit ups
  • 15 R/L Snatch (ground to overhead) (15 per side)
  • Run 2x

10 minute EMOM  (every minute on the minute)

  • 12 Wall Balls
  • 5 Ball over burpees

4 Rounds – 12 minute cap

  • 6 Clap pushups
  • 12 V-ups
  • 24 Lateral raises
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WOD 3/10 – Physique

Back, Legs, Glutes

6 rounds of 5 exercises, 12 reps each exercise

  1. Squat ATG
  2. Deadlift
  3. Bent over row
  4. Chin-ups
  5. Shrugs

30-45 seconds rest between each