9am Community Wod at Willow Park in Summerlin
1 Mile Run
Into
100 rows
200 pushups
300 Airsquats
Then
1 Mile Run
*break up the rows,pushups and squats however you’d like
Make up a workout you missed this week
Memorial MUPRH workout Monday at Willow Park in Summerlin 9am.
9am Community WOD at Willow Park in Summerlin
2775 S Desert Marigold Ln
Las Vegas, NV 89135
United States
Workout to be announced there.
Bring KB, DB or Plate.
It is NOT the workout below
400m run or 2min cardio
2x 20sec. Samson lunge
10x air squats
10x soldier kicks
10x transverse pike reaches
10x lunges
-2 rounds-
•5x shrugs
•5x high pulls
•5x muscle cleans
•5x thrusters
(first round from hang/second round from mid shin)
Hero WOD Omar
10 Thrusters
15 Burpees over object
20 Thrusters
25 Burpees
30 Thrusters
35 Burpees over Object
-2 rounds-
•16x lateral hops
•16x jumping lunges
•16x mountain climbers
•3x
1x inch worm to plank/ 4x shoulder taps/3x push ups= 1
•6x halos
•10x strict press
In 90sec complete
20 Plank Jumps
20 Shoulder Taps
Max Situps
*rest 1 Min
5 Rounds of
20 Sec Overhead Hold
20 Sec Front Rack Hold
20 Sec Side Hold (farmer carry)
Try and complete as an unbroken set
400m run
10x transverse plank reaches
10x Plank jumps
10x good mornings
5x sumo squats, 5x reg squats, 5x narrow squats
Monster walks with band
20x steps forward
20x steps backwards
20x left side
20x right side
5min to warm up to a heavy squat
15x,10x,8x,5x, 5x 5x
Increase with each set if possibly
Alternating minutes of (20min)
• 45-60sec Wall Sit
• 5-8 Squats (Heavy)
10 down to 1
Body weight lunges
Skaters
*L+R= 1 on lunges & skaters
400m run
10x transverse plank reach backs into a lunge (5x each leg)
10x plank shoulder taps
10x pushups rotations
10x good mornings
-2 rounds-
5x shrugs
5x high pulls
5x muscle cleans
5x strict press
5x push press
(From Hang first round, mid shin second round)
3-6-9-12-15-12-9-6-3
Power Clean
Push Jerk
*10min time Cap
10-15min Jog at 50-60% Effort
Don’t Forget 7pm Stretch Class with Ashley on Instagram
2 rounds
25x jumping jacks
10x plank jumps
10x transverse reach backs
10x side to side lunges
10x deadlifts
10x Russian swings
10x strict press
Tabata Fire Hydrants
Tabata Glute Bridges
Tabata Side Leg Raises
(Move during 20 hold top for 10)
45-30-15
Russian Swings
Sprinter Situps
Donkey Kicks
Donkey kicks can be to the wall (preferably) or just in the air
10 Rounds for time
50 Butt Kickers (200m run)
40 Russian Twists (body weight)
30 Air Squats
20 Pushups
10 Lat Pullovers (pullups if avail)
Count each rep on butt kicks and Russian twists
Practice L Sits
5 left leg raise
5 right leg Raise
5 both leg raise
– Rest Day
– 30min jog
– Make up a workout missed this week
Team WOD!!
Every minute for 20min
10 Ground to Overhead
10 Situps
On minutes 0,5,10 and 15 complete a 1min Elbow Plank
