Tues 3/8/19 – WOD

Warm Up

30 sec Easy Bike
Active Spidermans + Hamstring Stretch
Walking Lunges Around Bikes

30 sec Moderate Bike
Active Samson + Air Squat
Single Arm Dumbbell Farmers Carry Around Bikes

30 sec Faster Bike
Active Divebombers
Single Arm Dummbbell Overhead Carry Around Bikes


Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 1 Minute

Workout Prep

  • Pull Ups – 5 Lat pullups, 5 Kip swings, 5 Pull Ups
  • Dumbbell Snatches – 6 light alternating light/ 6 alternating working weight
  • Step Ups – Practice height/weight

WOD “Big Bird” – For Reps/Rounds

20 Dumbbell Snatches (22.5/15)
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups (24"/20")
20 Pull-ups

* Scaling Options
Reduce Dumbbell Weight
Reduce Box Height/No Dumbbell
Banded Pull Ups, Jumping Pull Ups, Ring Rows

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