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”)
Skill Shoulder Press 4x6@70-75%1RM WOD 8 min :30/:30's (4 Rds) 1) Box Jumps 2) Burpees Rest 2 mins 7 min AMRAP 6 Toes to Bar 6 Thrusters (55/75) 18 Double Unders TRY TO BLAST THRU THE THRUSTERS!
Happy early bday to MARY June 8, 1992 age 31 (goin on 29).again Skill 3 Rounds of 5's Flutters/Verts/Horizontals Crunch w/ Twists Hollow Rocks Then, Snatch Balance 4x6 40-50% 1RM Snatch WOD 2 Rounds o
Skill Sumo Dead Lifts 4x6 @ 70-75% 1RM WOD 5 Rounds of: 11 Power Snatches (65/95) 5 DB Devil Dogs (35/53) 11 DB Lunges (35/53) 5 Pull ups (1 Strict)