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THE WOLF DEN

082918

8/29/2018

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WEDNESDAY


Warm Up: 
Full Body movements to get your heart rate up
  • 30 Bird Dogs
  • 25 Bag Throws (80)
  • 20 Alternating Jumping Lunges
  • 15 Hand Release Push Ups
  • 10 Star Jump Squats

WOD#1: Full Body circuit. Interval Stations. 1 minute of work at each station. Rest when you need to. Count the total number of reps after each round.
-3 Rounds/ 1 minute per station
  1. DB  Cleans (30/25)
  2. BB Snatch (75/55)
  3. Ring Curls


COOL DOWN:CORE. By 2's add reps until the 12 mins is up.
-12 Minute Cap./ Total Reps
-2-4-6-8-10-12.....etc
  • In and Outs
  • Knees to Elbows





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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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