#HumpDay Booty Pump
4Rds
20 Single Leg Deadlifts- (10 each leg)
20 Pop Squats
20 Reverse Lunges w/ Knee Lift-(10 each leg)
20 Lunge Pop Lunges
20 Frog Leg Lifts
20 Frog Jumps
-30s Rest
*Use Weight for Strength Movements- DB, KB, Gallon Jug, Case of your favorite beverage, small dog, etc:)
Ab Finisher:
Tabata Abs
25min amrap
50 Kbs
50 Dubz
50 wall balls
50 Dubz
50 box jumps
50 Dubz
4 rounds
400m run
20 KBS 24/16
20 box jumps
Home Wod
4 Rounds
400m run
20 any object DL
20 Tuck Jumps
6 sets
3min of work: 1min of rest
Amrap
15 air Squats
12 Deadlifts 135/95
9 V-UPS
6 Push ups
Home Wod
6 sets
3min of work: 1min of rest
Amrap
18 Air Squats
15 v-Ups
12 Push ups
For time:
800m run
100 push ups
800m run
150 sit ups
800m run
200 air squats
3rounds for time
75 Dubz
30 front Squats 95/65
30 Push press
Due to unforeseen circumstances, RCFMB will be CLOSED Saturday, March 14th. A plumbing issue has resulted in substandard health standard in a time of critical concern. We are working closely with the city to resolve the problem as quickly as possible. We apologize for the short notice and inconvenience. Please spread the word and we will keep you updated via Wodify and Social Media when classes will resume.
In the mean time please enjoy this travel WOD:
3 Rounds for time
400m Run
40 Air Squats
40 Sit-Ups
40 Lunges
40 V-Ups
Every 7min for 28min
A) 800m run
18 P. Snatches 135/95
B) 400m run
15 Squat Cleans 135/85
30 V-ups
4×30 work:30s Rest
A. Calorie Row
B. KBS(24/16kg)
C. Calories on AB
D. Burpees
*4min each section before rotating.
**1min Rest/transition between each section.
**Score is lowest number interval
Core Finisher
4rds NFT
50m Double KB OH Walk(Heavy)
25 KB Plank Pull Thrus
Buy-In: 2x100m Partner Carry
100 Partner Push-Ups(High five at top)
800m Run(Alternate w/ 200m Intervals)
100 Partner WB Sit-ups
200m KB Carry(32/24kg)*share the work
100 Synchronized Lunges
400m Run(100m Intervals)
Buy-Out: 4x50m Wheelbarrow Walk
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