WOD #18 is “RAMPED-UP WITH RHONDA” WARM UP: TRUNK TWIST, ARM CIRCLES, NECK ROTATIONS, TOE TOUCHES, HIP CIRCLES, & ALTERNATING SIDE LUNGE → REPEAT FOR 2 MINS. COMPLETE 6 ROUNDS W/OUT STOPPING10-JUMP SQUATS10-PUSH-UPS (TOES, KNEES OR PILATES)5-BURPEES (TRY W/PUSH-UP OR MODIFY W/OUT)50-BUTT KICKS (TOTAL)20-SIT-UPS OR 15 V-UPS20-MOUNTAIN CLIMBERS (TOTAL)30-JUMPING JACKS100-AIR […]
Yearly Archives: 2020
70 posts
Casie’s WOD consists of two circuits completed three times each. Incorporate weights where applicable if you have them (e.g., add bicep curls to the sumo squats or hammer curls/shoulder raises to the rear lunges.) Circuit #1|Walking Push Ups – 30 secondsSumo Squats – 8 count followed by 8 pulses (repeat […]
You can thank Gary for this hump-day WOD!50 jump rope jumps40 squats30 kettlebell/dumbbell swings20 pushups10 kneeling rollouts 50 plank shoulder taps40 lunges30 dumbbell punches20 deadlifts10 burpees 50 mountain climbers40 sit-ups or crunches30 sumo deadlift high pulls20 box jumps10 thrusters 50 jumping jacks40 step ups30 leg raises20 tricep dips10 plank jacks […]
Today’s WOD consists of 10 rounds of the following:6 lunges, alternating each side12 push-ups12 squats6 jump squats30 second squat holdAdd a kettlebell or weights for an additional challenge. Take advantage of warm days with a run, jog, walk or bike ride. Are you drinking enough water? Did you know that […]
Unfortunately, our emails are being sent to SPAM folders and blocked due to their frequency. Going forward, we will post WODs and updates to our website. Please check this on a regular basis. We will also make an effort to post to Facebook, as many of you are active on […]