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THE WOLF DEN

081018

8/10/2018

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​Happy #FlexFriday

Warm Up:
-Resistance Band Stretch
-"Buy In"
  • 25 DB Thrusters
  • 25 KB Swings

WOD#1: Full Body HIIT. Start the clock at 16 mins., Partner 1 hangs on bar while Partner 2 complete 5 Power Cleans and 5 Burpees as fast as possible. Partner 1 hangs until partner 2 is complete and whatever time is left inside that minute is your rest. Rotate and start each workout at the top of the minute.

-16 EMOM (Every Minute On the Minute) w/ Partner
  • Partner 1 = Holds on to Pull Up Bar
  • Partner 2 = Complete
    • 5 Power Cleans
    • 5 Burpees

Cool Down: Body weight Full Body Fat Burner HIIT.
​-FOR TIME
  • 60 Australian Pull Ups
  • 50 Push Ups
  • 40 Jump Squats
  • 30 Dips
  • 20 Pull Ups
  • 10 Toes to Bar
BONUS
  • 5 Handstand Push Ups



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    Matt Hernandez:
    (CrossFit Level 1-Trainer)

    Weekly Blog post containing warm ups, workouts and cool downs that I do daily to stay active and stay in shape. These workouts are intended for anyone who seeks to get fit whether you are a beginner or advanced gym goer, men or women, young or old, it doesn't matter how you put the work in, just put the work in.

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