“BB CARDIO” WOD 1/29/25

WARM UP:
400 M. Row or Run
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
10 Clean Extension
10 Push Press
Then:
Mobility

WIN
SKILL:
Weighted Sit Ups
3 x 20
*Push a plate up above your head each rep.
LIFT:
EMOM 10
Clean + Front Squat + Jerk
*Build
WOD:
“BB CARDIO”
AMRAP 10
10 Clean & Jerk*
10 Front Squat
*(RX 95/65) (L1 & M50+ 75/55)

FIT
SKILL:
Weighted Sit Ups
3 x 20
*Push a plate up above your head each rep.
LIFT:
EMOM 10
1 Thruster
*Build
**From the rack
WOD:
For Time:
2K / 1700 M. Row
200 Single Unders
*Scale up to 100 Double Unders Accordingly.

AT HOME
SKILL:
Weighted Sit Ups
3 x 20
*Push a plate up above your head each rep.
LIFT:
4 Sets
10 DB Squats
6 Broad Jumps
WOD:
For Time:
1 Mile Run
200 Single Unders
*Scale up to 100 Double Unders Accordingly.