Workout Of the Day (WOD)

CrossFit Bondi – CROSSFIT Mobility Warm-up (No Measure) https://youtu.be/mTIMzjJ2GlY 3 Rounds 8 Probe Broomstick Lift Offs 10m Crab Walk 5 Wall Angels Strength Work Strength Every 30sec * 30 1….

CrossFit Bondi – ZOOM Sessions Strength Work Strength 4 Rounds 6/6 Single Leg Hinges 12 Straight Leg Deadlifts 6/6 Cossacks 12 Single leg Hip Thrusts Metcon Metcon (AMRAP – Rounds…

CrossFit Bondi – CROSSFIT Mobility Warm-up (No Measure) https://youtu.be/keRVLozWVqQ 2 Rounds 30 a side Dunamic Couch Stretch 5 a side Down Dog to Cossack Metcon Metcon (AMRAP – Rounds and…

CrossFit Bondi – ZOOM Sessions Metcon Metcon (No Measure) 10 Min EMOM 1. 16 Snatches 2. 10 OH Lunges Rest 2 Min 10 Min EMOM 1. 5/5 Hang Squat Clean…

CrossFit Bondi – CROSSFIT Mobility Metcon (No Measure) Wrist Warm Up Hamstring RAILS Side Hip Ups 2 * 10 a side Strength Work Push 21 – 15 – 9 Tempo…

CrossFit Bondi – ZOOM Sessions Strength Work Press Every 20 Sec * 30 1. 8 Floor Press 2. 6 Push Ups 3. 4 Goblet Squats Manage reps as needed Metcon…

CrossFit Bondi – ZOOM Sessions Metcon Metcon (Time) 1km Run Then, 5 Rounds of: 20 Burpees 10 Single-Arm Dumbbell Snatches 10 Single-Arm Dumbbell Thrusters 10 Single-Arm Alternating Dumbbell Devil Presses…

CrossFit Bondi – ZOOM Sessions Strength Work Upper Body Strength 4 Rounds 10 Upright Rows 10 Prone Pull Overs 6/6 Unilateral Press 20 OH Tricep Extensions Metcon Metcon (No Measure)…

CrossFit Bondi – ZOOM Sessions Metcon Metcon (Time) 12 Min EMOM 1. 9/9 DB Deadlifts 2. 6/6 OH Squats/Lunge 3. 3/3 Devils Press 4. 20 Sit ups Rest 2 Min…

CrossFit Bondi – CROSSFIT Mobility Warm-up (No Measure) https://youtu.be/yuyZCCq3opk 2 Rounds 6 Sit Squats 90 Sec a side Hamstring Rails 10 Side plank marches a side Strength Work Leg strength…