WOD
7 ROUNDS OF
13 KETTLEBELL THRUSTERS
13 CALORIE Row
13 WALL BALL SHOTS (3 sec pause down)
13 Lateral Bar Hops with dumbell (35/û50)
*** JUST Kiddin Brice!!!
(Real) WOD
30 Rows (bent over or Pendlay 55/75)
30 HSPU’sc
30 Power Snatche (55/75)
30 WALL BALLS
30 Power SNATCHES
30 HSPU’s
30 Rows
Have a good time!!!
ABS
3 rounds of
25 sit ups w/ plate (10/15)
25 v-ups
25 leg up Crunches
cardio
Double Tabata Row (8 mins :20on/:10off)
Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8
Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (
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