WOD Friday October 13th

Warm up: 2 Rounds of: Banded X walk x 10 steps in each direction / 15 KB swings

  1. Deadlift: 5 x 4 @ 80%

2. “Lucky 13”

3 Rounds or 31 minutes

13 Push ups

13 Situps

13 Box jumps @ 20″

13 Kb swings @ 1.5 pood

13 Push press @ 45 / 33 lbs (Don’t even think about using a rack or dropping any empty barbell)

13 Walking lunges (each leg)

13 Mountain climbers

13 Toes to bar

13 Pullups

13 Calorie row or bike

13 Air squats

13 Back extensions

13 Burpees

WOD Wednesday July 26th

Warm up: 2 minutes of jump rope

Every minute on the minute for 18 minutes:

  1. Burpees x 10 or less

2. Sit ups x 20 or less

3. Air squat x 25 or less

Rest 2 minutes

Every minute on the minute for 18 minutes:

  1. Row 15 Calories or less

2. Pullups x 15 or less

3. Box jump x 15 or less

* Choose a number for each and stick to it, unless you punk out on your initial choice. Then you can go up as much as you want.