Sorry my work outs haven’t been posting! Hopefully I’ve figured out the lag in the sight!
warm up
200m jog
4 inchworm to cobra stretch
10 wall balls (Pick light weigh)
10 sit ups
2 rounds
strength: back squat 5x4 (climb weight)
WOD
For 12 min
E2MOM (every 2 minutes on the minute)
5 Thrusters (75/55 lbs)
10 toes to bar
5 burpees
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,