WOD Jan 30th

Tabata Planks

60 on

20 Off

10,9,8,7,6,5,4,3,2,1

Burpees

Kettle Bell

Shoulder Press

Bicep Curls

5-5-5-5-5

DeadLifts

Cool Down

WOD JAN 27th

Dynamic Warm Up

PART 1 Tabata

12 Rounds

20 On

10 Off

PART 2

21-15-9

Front Squats

Pull Ups

Dips

Shoulder Press

PART 3

3 Rounds

25 Wall Balls

Jan 11th WOD

Dynamic Warm Up

Tabata

80 sec on

20 off

4 Rounds

10 Pull Ups

10 Dead Lifts

10 Kettle Bell Swings

10 Dips (Real Dips)

10 min Cool Down on Cardio Machine

static Stretching

Jan 6th WOD

Dynamic Warm Up

Tabata Planks

120 sec on

20 off

5 Sets

20 Weighted Step Ups (>45lbs)

20 Weighted  Front Squats  (>45lbs)

10 Chin Ups (palms facing in)

10 Narrow Push Ups

Max Dips

Cool Down!