“DUMBBELL DELIRIUM”
5 ROUNDS - all DB!
3 snatch (each arm)
3 clean (each arm)
3 curl to press (each arm)
3 kick backs (each arm)
3 OH lunges
3 goblet squats
3 jumping lunges
3 box step ups
*****
10 burpees after each round.
After 1) sprawl burpees
After 2) burpees
After 3) push-up burpees
After 4) burpee box jumps
After 5) mountain climber burpees
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
OPEN WOD 12.3 MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN - inc
Skill Tabata Dying Bugs Sally Up (65/95) WOD 3 Rounds 2 mins Power Cleans (75/115) 1 min Floor Wipers w/ Bar 2 mins Plate Thrusters (25/45) 1 min Floor Wipers with Plate