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
Recent Posts
See AllWOD Almost “Fight Gone Bad” 6 min :30/:30’s of: Clean n Presses (or jerk)(55/75) Deficit Push ups (25/45) Rest 2 mins Then, 3 rounds of- 1:00 Sumo Dead Lift High Pull 1:00 Box Jumps (20/2 1:00 Push Pr
Skill Bent Over Rows 4x6 1-arm Rows 4x6 WOD 8 min AMRAP 4 Power Snatches (55/75)SHOULDER TOp 4 OH Walking Lunges 4 Pullups 2 min rest Then, 8 min AMRAP 6 Back squats (75/115) 6 Floor Wipers w/ Press
Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul