WHAT AN AWESOME WEEK!!!
AB/Booty work
2 mins Lower Abs
1 Min sides
1 Min Uppers/all
Then 2 min, 2 min, 1 min
Then 1 Min, 2 min, 2 min
THEN 3 mins any lbs Squats
WOD
Almost Fight Gone Wring
1 Warm up Round
Then,
4 Rounds of:
1 Min Cardio machine
1 Min KB Goblet Squat
1 Min Romanian Deads (85/115)
1 min Floor Wipers (85/115)
1 min Deficit Push Ups
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups
OPEN WOD 12.3 MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN - inc
Skill Tabata Dying Bugs Sally Up (65/95) WOD 3 Rounds 2 mins Power Cleans (75/115) 1 min Floor Wipers w/ Bar 2 mins Plate Thrusters (25/45) 1 min Floor Wipers with Plate