WE WILL NOT BE DOIN A COMP WOD THIS FRIDAY. THEY'LL B BACK NEXT WEEK.
Skill
30 Toes to Bar
Pendlay Rows 4x6
WOD
10 KB Swings (35/53)
10 Ground to Overheads(75/115)
20 KB Swings
10 Ground to Overheads
30 KB Swings
10 Ground to Overhead
40 KB Swings
10 Ground to Overhead
30 KB Swings
10 Ground to Overhead
20 KB Swings
10 Ground to Overhead
10 KB Swings
* 1 Rope climb during wod
*CAN MIX UP MOVEMENTS
Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8
Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (
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