WODLiftoff WOD
Rx'd Workout
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box
Scaled Workout
Complete as many rounds as possible in 15 minutes of:
25 jumping pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 jumping pull-ups
M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box
CASHOUT:5 Minutes20 Seconds Plank Elbows20 Seconds Plank Hands20 Second Flutter Kicks
METCON
Warm-up: 20 m Toy soldiers, 20 arm crosses, 1 minute standing criss-cross crunches (knee to opposite elbow and hands are behind head), Up and Outs (hopping motion knee comes up in air and then out to side, switch sides and repeat), jump rope 2 minutes (DU or single)
Hiit pyramid workout (20 minutes)
15-30-45-30-15 Seconds Active
15 second rest between each
Set 1(after this set 1 minute active rest-walking or moving before set 2):
Jumping Lunges
Toe touch crunch
Burpee push ups
Set 2:
Squat and pass (5 - 14 lb. weight)- arm are bent and weight is against chest, squat down and arms extend in front and return on the way back up
Superman
Mountain climber