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”)
Recent Posts
See AllWOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose
ABVENT 1 min Bicycles 2 mins Alt. Knees to Elbows 1 min. Vertical scissors I'll 2 mins. Dying Bugs 1 min Hollow Rock WOD By 2 mins Stations Push Press (75/115) KB Swings Pudh ups Back Squats Then, 1
ABVENT 2 mins Plank tabata BICYCLES 2 mins Jack Knives Skill 1-arm DB Snatch 4x6@70-75% WOD 15 min AMRAP 8 GI Janes 16 Double Unders or Lateral Bar Hops 2 Power Cleans (95/135) **After Each Round add