Abs/Booty
3 Rounds of
30 Bicycles
25 OH Squats
20 Rocky Sit ups (w/ a twist)
WOD
21 Min TIME CAP -
4 Rounds of:
4 Hang Power Snatches (65/95)
8 Hand Stand Push ups
Rest 1 Min
4 Rounds of
4 Power Snatches (75/115)
8 Deficit Pu’s (25/45)
Rest 1 min
4 Rounds of
4 Squat Snatches (95/125)
8 Push Ups
Rest 1 min
100 Dubs
100 Hollow Rocks
Alternatives
Dumbell Snatches w/ tricep pu, reg. Push up, knee push ups
50 Goblet Squats at end (35/53)
or
100 Air Squats
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus