Warm up
jj‘s T’s pogos, lunge/reach, k n A
2 Rounds of:
5 Inch worms
10 Hip extensions
10 Push aways
10 Mountain Climbers
Hips
PVC
Skill
1-arm row 3x8 each arm
Bent Over Row 3x8
WOD
Buy in: 1 min Bicycles
14 min EMOM
5 Thrusters (55/75)
5 Dying Bugs
*Remainder of each minute complete as many cumulative burpees as possible !!!
Cash out: 1 min Jack knives
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!!!