WARM up
jjs, t’s, pogos, Lunges
2 Rounds of
:30 crossover hops
:30 high Skips
:30 high knees
Then,
2 rounds of
10 push ups
20 Dying bugs
then, pvc
WOD
1 lap lunge walk
40 Dumbell Snatches (20ea.arm)
1 lap plate carry w/ presses (25/45)
40 DB Curl n Presses (20ea. arm)
Rest 2 mins Then,
20 Devil Presses 1-arm
20 Deficit Push-ups (35/45)
20 Devil presses other arm
Skill 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L
Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)
Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str