May 30

Workout of the day

WOD #2

“Option 2: No Equipment WOD”

A) Warm-Up: AMRAP 8 60 sec Run/Jump Rope 8/leg Single Leg Glute Bridge 5/leg Alternating Greatest Stretch 8/arm Side Plank Rotation 3 min rest/set up/transition B) Metcon: AMRAP 20 800m Run 20 KB/DB or odd object (bookbag) swings 20 Beast to Alternating Leg Through 3 min rest/set up/transition C) Cash Out: EMOM 6 1 – 10-15 Tuck Up to V Up 2 – 8-12 Bicep Curl @21X1

Video Demos: Beast to Alternating Leg Through https://youtu.be/EQEuNPVppO8 Greatest Stretch https://youtu.be/ByopOca5lKE Tuck Up to V Up https://youtu.be/F5bAau2d0-c

WOD

“Option 1: Equipment WOD”

A) Warm-Up: AMRAP 8 60 sec Row or Bike 8/leg Single Leg Glute Bridge 5/leg Alternating Greatest Stretch 8/arm Side Plank Rotation 3 min rest/set up/transition B) Metcon: AMRAP 20 1000m Row or Bike Cal (60/48) 30 KB/DB Swing 20 Beast to Alternating Leg Through 3 min rest/set up/transition C) Cash Out: EMOM 6 1 – 10-15 Tuck Up to V Up 2 – 8-12 Bicep Curl @21X1

Video Demos: Beast to Alternating Leg Through https://youtu.be/EQEuNPVppO8 Greatest Stretch https://youtu.be/ByopOca5lKE Tuck Up to V Up https://youtu.be/F5bAau2d0-c

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