#workoutofteday

WOD 02.11.2016:

I) Warmup:

15m Bear Walk

8 Wall Squats

6 Plank Push Ups

4 Samson Stretch

2 Squat Jumps

II) Core/Gymnatics: 2 Rounds

1 Wall Walks

2 Forward Roll

5 Hollow Rock

5 Burpee Tuck Jumps

2 Slow PushUps

1 Bear Walk 

III) WOD: 

AMRAP 15Min. : 

7m Overhead Walking Lunges

8 Burpees over Plate

7m Overhead Walking Lunges

WOD 13.07.2016

I) Warmup: 

“Roxanne” 

II) Core/Cardio: 

2 Rounds of 40sec. work, 20sec. rest

Double Under

Row

Bike

Burpees

Russian Twist

III) In Teams of two (one works one round, one rest) 

10 Rounds of: 

10/7 cal row

10 Box Jump Overs

10 Burpees

then... 

30 Synchro Burpees

30 Synchro Walking Lunges