Warm up
4 Rounds
5 air squats
5 push up
5 sit up
Strength: Thruster
For 10 minuts, every Min on the minute complete 5 thrusters (slowly increase weight)
WOD
15•12•9•3•6
push press (use at least 20+ lbs)
bar over burpees
Air squats
> compete 15 of each movement, then 12 of each, 9.. etc until 3!! 💪🏼
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,