Let’s GO!!! Be ACCOUNTABLE, please hit the numbers and turn in or report by Monday evening!!!
WOD
“INSIDE/OUTSIDE”
OUTSIDE
30 Tire flips
40m High Knees
1 lap Prisoners carry w/ 10 squats/corner
40m High Knees
SWITCH
INSIDE
20 Burpees
30 Goblet Squats
40 KB High Pulls
50 KB Swings
SWITCH
AB/Booty
2 Rounds
20 Ab Bar Rollers
20 GHD’s
20 Vertical Jumps
10 Inch Worms w/ push up
Row
1500m for time
rest 3 mins
500m for time
rest 3 mins
250m for time
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus