ABS
125 Sit ups w/ a plate (or any 15/25 pound)
WOD
“FIGHT GONE BAD”
5 Rounds
5 stations - 1- Min each
Rest 1 Min
1) Wall Balls
2) Sumo Dead Lift High Pull (55/75)
3) Box Jumps
4) Push Press (55/75)
5) Row (cals)
6) Rest
Alternatives:
do Dumbell/KB High Pull
Burpees instead of Box jumps
Push ups instead of Presses
if no Rower do mountain Climbers
Skill 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L
Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)
Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str