Warm up
2 rounds
20 plank jacks
18 mount climbers
5 burpees
24 min AMRAP
min 0-7
100m sprint
10 goblet squats
5 burpees
min 8-15
50 jumping jacks
10 weighted lunges (10/15 lb DB’s)
5 push ups (chest to ground, thighs off ground)
16-23
10 Cals (Row or bike)
10 push press (w DB’s)
20 sit ups
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,