Warm up
3 rounds
30 dbl/50 single unders
10 shoulder taps
2 inchworm through paleo chair sit (5sec)
Strength: Thruster
10 min EMOM
(every min on the minute) complete 3 thrusters
find a good weight (not too easy)
WOD 12 min AMRAP
15 jumping squats
10 plyo push ups
8 DB front squats (10/20 lb db’s)
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,