Oct 14, 2019
Updated: Oct 14, 2019
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
Updated: Oct 14, 2019
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 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: 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,
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