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
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