Skill:
tabata dying bugs
good mornings 3x8
WOD:
FOR TIME:
50 thrusters (75/115)
If you put the bar down, you must do 5 burpees at that time.
For each additional downed Bar, add another burpee to the totaL. For example, 2nd break, do 6 burpees. 3rd break, 7 burpees, etc.
24 Min TIME CAP!!!
VOLUNTARY BOOTY CAMP x 12 min
alternate 1 min vertical scissors, then 1 min air squats with pause at bottom.
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