Morning WOD

Preparation: Warm-up of your choice…

Flow:  5 rounds of 750 meter rowing intervals with 2 minute light row intervals in between. 30 minute time cap.

Cool Down: 3 Rounds: Samson Stretch 20 second hold per leg.


Preparation: 6 minutes walk, jog, run on treadmill. Then: (A) 1 Round: Agile 8. (B.) 1 round: 4 Turkish Get-ups (2 RH, 2 LH), 6 Push-ups, 9 Jumping Jacks, 12 Air Squats.

Storm: 4 Rounds For Time of:
Max Rep Push-ups
10: Dumbbell Curl to Press
50: Air Squats
25: Sit-ups

Finisher: Assault Bike 2 rounds of: Ascending Assault Bike Sprints of 30 Seconds, 45 Seconds, 1 Minute, and 2 minutes. Recovery period is 1:1 with sprint time.


Preparation: 2 Rounds of 30 Jumping Jacks, 10 Burpees, 30 Mountain Climbers, 20 Reverse Lunges.

Storm : 10-9-8-7-6-5-4-3-2-1

Dumbbell Bench Press
Dumbbell Hang Cleans
Dumbbell Front Squats

Finish: 4 rounds of: 15 Sit-ups

1 comment
  1. stellaguinness said:

    Used 15 pound dumbbell for warm-up Turkish get ups.
    Used 30 pound dumbbells for curl to overhead press. Finished work out unit 22:43.
    Bike sprints went well. The two minute time was the hardest.


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