ROMWOD

We’ll close out class with ROMWOD

FGB Style

4 Rounds for Reps
Minute 1 – Burpees
Minute 2 – Walking Lunges
Minute 3 – Hang Power Cleans (75/55)
Minute 4 – Rest

*Score is total reps through all 4 rounds
Rx+ (95/75)

At Home Workout

We are closed on the 4th of July. Below is a workout you can do at home.

Warm Up:
800 Meter Run
10 Push-ups
10 Air Squats
1 Minute Plank

10 Minute AMRAP of:
10 Burpees
15 Air Squats
15 Sit-ups

Let’s Get Moving

10 Minute AMRAP of:
20 Pull-ups
20/14 Calorie Row
20 Push-ups

Rx+ – Swap pull-ups w/5 RMUs

RMU Practice

10 Minutes of Ring Muscle-up/Gymnastics Practice

Community WOD (10:00am)

3 Rounds with 4 Minutes on the Clock:
200 Meter Run Buy-in
With remaining time, AMRAP of:
15 Thrusters (45/35)
30 Kettlebell Swings
15 Jumping Pull-ups

*Rest 90 Sseconds between rounds
*Pick up where you left off each round
*Score is round plus reps of thrusters, KBS & pull-ups

Saturday Endurance WOD (7:45am)

5 Rounds with 5 Minutes on the Clock:
400 Meter Run
With remaining time, AMRAP of:
15 Thrusters (75/55)
30 Kettlebell Swings (50/35)
15 Pull-ups

*Rest 90 Seconds between rounds
*Pick up where you left off each round
*Score is round plus reps of thrusters, KBS & pull-ups

Jump, Pull, Shoot

8 Minute AMRAP of:
50 Double Unders
10 Deadlifts (135/95)
15 Wall Balls

Overhead Squat 3-3-2-1-1

Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
*Weight is athlete’s choice, build throughout
Back To Top