Warm up
2 rounds
20 shoulder taps
20 mountain climbers
20 jump jacks
Strength: Turkish getups
10 on each side,
Start w a 5 lb dumbbell (2 each arm)
8 lbs (4 each arm)
10 lbs (2 each arm)
12 lbs (2 each arm)
WOD
3 rounds
1 min ball slams
1 min rest
1 min lunges
1 min rest
1 min burpees
1 min rest
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,