top of page
Search

12/9 WOD

Dec 8, 2022
1 min read

Warm-up for the following:


AMRAP - 5 Minutes

Row for Calories


AMRAP - 4 Minutes

Air Squats


AMRAP - 3 Minutes

Slam or Sandbag Cleans


AMRAP - 2 Minutes

Toes-to-bar


AMRAP - 1 Minute

Burpees


Then


Tabata - Alternating Fish hook dumbbell hold


Directly into...


3 Minutes Passive Bar Hang

 
 
 

Recent Posts

See All
Friday 10/23/26

Warm-Up — 2 rounds - 400m easy run - 10 alternating med-ball chest passes - 6 inchworms - 10 air squats - 10 band pull-aparts - 80-ft farmer carry - :25 Reverse Plank TEAM WOD Teams of 2 — 4 Stations

 
 
 
Thursday 10/22/26

Mobility Warm-Up —2 rounds: - 6 World's Greatest Stretch/side - 8 90/90 switches - 8 KB halos total - 8 adductor rock-backs - 6 thoracic rotations/side Strength — 3 quality rounds-16 min 1. DB Lateral

 
 
 
Wednesday 10/21/26

Warm-Up —2 rounds: - 100m easy jog - 8 clean-grip good mornings with PVC - 8 front-rack elbow rotations - 6 ankle rocks/side - 8 pogo jumps - 6 squat-to-stands Barbell review: - 3 Clean Deadlifts to K

 
 
 

Comments

everlong
 fitness 

125 E Santa Clara Street
Arcadia, CA 91006 

  • Yelp
  • Instagram

©2018 by Everlong Fitness. Proudly created with Wix.com

bottom of page