2-4-19
Tabata jump rope (work 20 sec, break 10 sec for 4 min)
3 rds
10 air squats
10 russian twists
10 burpees
Strength
Over head Squat
5x5 (increase weight)
WOD
24•18•12•6
Jumping Lunges
Ring or Banded pulls
plate or box jump
Tabata jump rope (work 20 sec, break 10 sec for 4 min)
3 rds
10 air squats
10 russian twists
10 burpees
Strength
Over head Squat
5x5 (increase weight)
WOD
24•18•12•6
Jumping Lunges
Ring or Banded pulls
plate or box jump
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,