WOD
2 9-min AMRAPS 10 reps on all!!!
9-min AMRAP#1
10 Power Cleans (75/115)
10 Push Jerks (75/115)
10 Bent Over Rows(75-115)
10 Dying Bugs
2 mins Rest (change lbs)
9-min AMRAP #2
10 Push ups
10 Push Press (65/95)
10 Pendlay Rows
10 Hollow Rocks
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