Warm up
10 burpees
5 inch worms
10 ring pulls
5 Samson stretch
10 sit ups
50 dbl unders or 100 singles
chipper WOD
*complete 40 reps of each movement for time*
lunges (walking or stationary)
push press (15-20 lbs)
toes to bar or knee raises
burpees
Russian twists
goblet squats
sit ups
box/plate jumps
biscep curls (15-20 lb)
air squats
Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front wrack, overhead WOD 12 EMOM 3 wall Walks 5 burpees
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power Snatch 20 push ups
Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10 shoulder taps Strength: prep for WOD WOD For 20 min on the 4:00, 8:00,