MONDAY: WOD @ HOME Mar 1 Written By David Koni Warmup 1 Round5 Walk Out Pushups10 Mobility Lunges 10 BroomStick Good Mornings 10 Mobility Lunges 5 Walkout Pushups Up the Ante EMOM 25 M1 & M2: 300m Run M3: 10 HR Pushups + 10 Air Squats M4: 15/12 Burpees M5: Max Situps within the minute ConditioningEMOM 20M1 & M2: 200m Run M3: 8 HR Pushups + 8 Air Squats M4: 12/9 Burpees M5: 40 secs Max Situps If you have equipment (DB + KB) EMOM 20 or EMOM 25 Min 1 and Min 2. 300/200m Run Min 3. 14 DB Hang Clean and Jerk (Alternating) Min 4. 10/8 KB Swings + 10/8 KB Goblet Lunges Min 5. 10/8 HR Pushups + 10/8 KB Sumo Deadlift High Pulls David Koni
MONDAY: WOD @ HOME Mar 1 Written By David Koni Warmup 1 Round5 Walk Out Pushups10 Mobility Lunges 10 BroomStick Good Mornings 10 Mobility Lunges 5 Walkout Pushups Up the Ante EMOM 25 M1 & M2: 300m Run M3: 10 HR Pushups + 10 Air Squats M4: 15/12 Burpees M5: Max Situps within the minute ConditioningEMOM 20M1 & M2: 200m Run M3: 8 HR Pushups + 8 Air Squats M4: 12/9 Burpees M5: 40 secs Max Situps If you have equipment (DB + KB) EMOM 20 or EMOM 25 Min 1 and Min 2. 300/200m Run Min 3. 14 DB Hang Clean and Jerk (Alternating) Min 4. 10/8 KB Swings + 10/8 KB Goblet Lunges Min 5. 10/8 HR Pushups + 10/8 KB Sumo Deadlift High Pulls David Koni
