Zoom Workouts Sat 9am. Mon – Fri 12pm, 4pm & 6:30pm. Use this link to join the virtual WOD.
In Teams of 2: Only 1 person works at time.
DB Deadlifts 70/50s
Single DB Goblet Squats 70/50
Wall Balls 20/14lb.
20 Single arm DB overhead Lunges 45/35 lb
12 chin-over-bar pull-ups (DB or KB rows if you don’t have access to a pull up bar)
20 dumbbell snatches 35/20 lb
12 chin-over-bar pull-ups (or rows)
Time cap: 14 minutes
Min. 1) 15/12 Cal Row or 30ft Shuttle Runs
Min. 2) Max Goblet Squats with 50/35lb KB
Min. 3) Max Push-Ups
Just Abs Today 🙂
1min. of Seated Ab Circles
1min. of Drunken Mountain Climbers
1min. of Seated Ab Circles (other direction)
1min. of Star Plank (right)
1min. of Starfish Sit-Ups
1min. of Star Plank (left)
1min. of Bicycle Abs
1min. of Heel Touches
1min. of Russian Twists
Repeat EVERYTHING 1 more time with 30sec. stations and 30sec. rest breaks.
Total workout time is: 18min.
Seated Ab Circles:
Drunken Mountain Climbers:
Da Daily D:
20 DB Push Press 45/30s
Max sit-ups in remaining time
Rest 1min. Repeat for 5 total rounds.