12/30 WOD

Everlong
Dec 29, 2022
1 min read

Warm-up for the following:

For Time:

5 Rounds of:

5 Pull-Ups (Banded Pull Ups)

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push-Ups (Pike Push-Ups | Knee Push-Ups)

30 Kettlebell Swings (53/35)

Then, 3 Rounds of:

15 Box Jumps (24/20 in)

15 Knees-to-Elbows

Then, 2 rounds of:

20 Wall-Balls (20/14 lb)

30 V-ups

Then:

50 Burpees (25 for beginners)

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Thursday 11/6/25

— Foundation: Mobility + PVC OH Squats Warm-Up 200m easy run or 2 minutes bike 2 rounds: 10 air squats 10 PVC pass-throughs 10 scapular shrugs (standing, arms overhead) 10 ankle rocks Skill / Prep 10

Wednesday 11/5/25

WEDNESDAY — 3RM Push Press Day 💥🏋️‍♀️ Warm-Up (10 min) 10 Banded Pass-Throughs 10 banded face pulls 10 jumping jacks 10 arm circles 10 push-ups Then: 2x5 Push Press Barbell Only -focus on bar speed

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12/30 WOD

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everlong
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