SKILL/AB/BOOTY CAMP
12 min EMOM 30 on/ 30 off (2 rounds of each)
*band walks
*horizontal scissor kicks on box (legs off edge)
*banded clamshells *banded hip extensions (see handout)
*bird dog(5 on one side, then 5 on other)
*air squat 5 sec down/5 second up
Bird dog:
OPEN WOD 13.2
10 min AMRAP
5 Shoulder to Overhead (75/115/55/95))
10 deadlifts
15 box jumps (20”)
LETS GET SIGNED UP FOR the OPEN Skill 30 Hollow Rocks Hand Stand Push ups 6x6, 1 strict each set WOD 16 mins Cap 2, 4, 6, ..12...6, 4, 2 Shoulder to Overhead (65/95) Burpees After each Round- 3x10m S
WOD 18 min :30/:30's 0 and evens Overhead Squats (55/75) Odds Wall Walks THIS IS IT: Full body heavy self-workout, please don't stop at :27 secs If can't do wall walks, use small box for feet
WOD 14 Power Cleans (55/75) 14 Box Jumps 12 Power cleans (65/95) 12 Wall Balls 10 Power Cleans (75/115) 10 Box Jumps 8 Power Cleans (95/135) 8 Wall Balls 6 Power Cleans (115/155) 6 Box Jumps