WOD
“Sweat Sesh”
0-10 “Cindy”
10-20 “Diane”
20-30 “Kelly”
30-40 “Elizabeth”
40-50 “Nancy”
50-60 “Jackie”
Courtesy of HAMPlan
Post 6 Scores to Comments
httpv://www.youtube.com/watch?v=y2ZL-oCL-dI
WOD Guidance & Goals:
Cindy – AMRAP
5 dumbbell bent over rows/pull ups or ring rows
10 push up
15 squat
5 dumbbell bent over rows/pull ups or ring rows
10 push up
15 squat
Diane – Record Time
21-15-9
dumbbell deadlift
handstand or inverted push up
21-15-9
dumbbell deadlift
handstand or inverted push up
Kelly – AMRAP
400 meter run
30 box jump or step
30 db thrusters or wall balls
400 meter run
30 box jump or step
30 db thrusters or wall balls
Elizabeth – Record Time
21-15-9
21-15-9
DB hang squat clean
dips
dips
Nancy – AMRAP
400 meter run
400 meter run
15 db 1 arm overhead squats (total)
Jackie – Record Time
1k run/row
50 db thrusters (hold both heads)
30 ring rows/pull ups or bent over rows
1k run/row
50 db thrusters (hold both heads)
30 ring rows/pull ups or bent over rows
FUNCTIONAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals