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, 12:00, 16:00
complete:
12 C2B pull ups
8 burpee box overs
20 weighted lunge walks
w remaining time until next 4 min, rest
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: Run 400m 3 rounds 5 strict pull ups 10 air squats 5 burpees Strength: strict, push press, push jerk •build to heavy set, then move to next movement WOD 15 min AMRAP 10 thrusters (30-95 lbs) R