ZOOM IS 1:00pm
Join Zoom Meeting
https://zoom.us/j/480126912
Meeting ID: 480 126 912
5/2/90 age 30 5+2=7, +9=16, +3=19, 16+30=46
WOD
ROUND 1
Round 1/ round 2
7 devil dogs/Manmakers
16 Shoulder Presses/16 Box Jumps
19 Wall Balls/Floor Wipers
30 Back Squats / Jack knives
46 Double Unders/High Knees
***but every 2 minutes on the minute you must do 5 Burpees.
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