5926 Premier Way #112, Naples, FL 34109

Wednesday’s Home WOD

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If you did not stop by today to get some equipment for the week there is still plenty more. Just let me know if you would like to pick some up. Joey@PureFitnessNaples.com

Workouts
Warm-Up
5 Rounds
Run In place for 30 sec or jump rope
30 sec wall sit
1:00 Plank
10 side planks up and down (each side)
15 single leg floor bridge each leg

NO EQUIPMENT
30 min AMRAP
Run 400m
50 squat
25 Squat Thrust (modified burpees do not go to the ground get your heart rate up)

KETTLEBELL WOD
Conditioning
10 Rounds
10 KB Swings
10 KB push Press (5 each arm)
15 Squat Thrust (then jump over KB)

DUMBBELL WOD

Conditioning
10 Rounds
10 DB clean and press ( 5 each arm)
10 DB RDL (Romanian deadlifts, single leg DL 5 reps each leg)
15 Squat Thrust (then jump over DB)

BARBELL WOD

Conditioning
10 Rounds
5 Thrusters (add rep or load if needed)
15 Squat Thrust
Run 100m (it is about 65 steps out for 50m)

BALL SLAM WOD

Conditioning
10 Round
Run 100m w/ball
Every 50m 5 Ball Slams

WALL BALL WOD

10 Rounds
10 Wall Ball (if no wall air wall balls)
15 Squat Thrust (then jump over ball squat thrust with hands on ball)