Monday, October 21, 2024

Warm up

2 laps fastbwalk/jog

Med Ball warm up on wall:

1 min Basketball passes

1 minSoccer Throw ins

1 min Rugby tosses - each side

Then,

5 Rds of :

3 Sprawl Burpees

4 Sit ups

5 Monkey Jumps

Then,

PVC

PVC Progression

OH Squats (5x5@80% 1 RM)

WOD

6 min AMRAPS

3 Hang Power SnatchES (55/75)

5 Burpee Broad Jumps

7 OH Squats

Rest 1 min ADD LBS

3 Power Snatches (65/95)

5 GI Janes

7 Back Squats

Rest 1 min ADD LBS

3 Power Snatches (75/115)

5 Burpees

7 jumping Lunges w/ plate (25/35)