Great week!!! Make sure you turn in your score cards or text them in to me.
skill
Tabata Front Squats
Tabata Jack Knives
WOD
8 Rounds
8 Floor Wipers with Press (65/95)
8 8 Mountain Climbers
8 Sumo Dead Lift High Pull (65/95)
8 Pull ups
Abs/Booty
100 Air Squats
Tabata GHD’s
Tabata Bike/Row
100 Air Squats(
Cardio
cardio - 24 mins
Warm up w/ 2 mins of each cardio 30 GHDs or TTB WOD 8 min AMRAP 2 Wall Walks 6 OH Squats 10 Box Jumps REST 2 mins 8 min AMRAP 2 Pulling (clean) Complex 6 Bar Over Burpees 10 KB Swings
LET's Gooo!!! 5 Rounds of- :1:00 Power Cleans (55/75) 1:00 Pull Ups 1:00 Wall Balls (14/20) 1:00 Push Jerks (55/75) 1 min Rest Round 2: (65/95) Round 3: (75/115) Round 4: (95/135) Round 5: (115/155
Wodopalooza workout --- 45 Deadlifts 45 hand St push ups Break it up anybway/any how 7:00 min Time Cap Or finish Then, we will work on Oly lift - snatch!!!