Warm Up:
3 Rounds
-5 wall climbs
-10 Air Bike Cals
-20 Should Taps
Strength:
Front Squat
-5 @ 60%
-5 @ 65%
-5 @ 70%
-3x5 @ 75%
WOD:
14 min AMRAP:
-10 Hand Release Push ups
-15 KB swings (53/35)
-20 Goblet Squats (53/35)
top of page
Search
Recent Posts
See AllWarm 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
310
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
220
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,
120
bottom of page