Office Wod - Yoga

Home Wod
Hinshaw Warm up
 
30min Run
0-5 min Warm up Pace
then 20min
1 min 75%-80% effort
1 min 30 % Effort
then
25-30 min Cool Off

Posted
AuthorDan Shrum

Warm up
3 Rounds
10 Bent Over Row
10 Rear delt Fly
30 Second Hand Plank

Wod
15min Amrap
15 Dumbbell Front Squats
60 Ft Farmers Carry
15 Dumbbell Hang Power Clean
 

Posted
AuthorDan Shrum

Warm up
21-15-9
Air Squat
Kettle Bell Swings
Arm Cirlces

20min Amrap
20 Dumbbell Burpee
20 Lateral Hops Over Dumbbells
15 Sit ups
15 Push ups

Posted
AuthorDan Shrum

Partner Wod

10min Amrap
Alternating Each Round 10min

Partner A

5 push ups
10 Air Squats
15 sit ups

While Partner B Holds Hand Plank

then Together Complete 5 rounds of
20 Burpees
20 Dumbbell Power Cleans

Posted
AuthorDan Shrum

50 Kettle Bell Swings
100 Flutter Kicks
40 Kettle Bell Swings
80 Supine Leg Raises
30 Kettle Bell Swings
60 Moutain Climbers
20 Kettle Bell Swings
40 Moutain Climbers
10 Kettle Bell Swings
20 Sit ups

Posted
AuthorDan Shrum