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WOD Full Body Day | 07/10

 30 ON 15 OFF | 3X EACH STATION

Station 1

 

Box Dips 

Bulgarian Split Squat Single Arm Overhead Press

Bulgarian Split Squat Single Arm Overhead Press


Station 2

 

Rope Ripples -Bent Over Fast Curls (at home)

Russian Twist Slams -Weighted Russian Twists (at home)

Lunge Side Slams -Weighted Jump Lunges (at home)


Station 3 

Squat Upright Row

Marching Dumbbell Bicep Curl

Chest Press


Station 4

Burpee High Knees

Jack-Knife

Speed Skaters


Finisher:  Coaches Choice 

 

 

Directions for Virtual Members: Please start at station 1 and work your way down as guided by your coach for transitions.  We will be at each station for 3 rounds before moving to the next station.  There is a minute rest between each station to hydrate/ wipe down equipment.

At Home Equipment Needed:  Chair/Box, Dumbbells

July Beats to Fuel You