IF UR IN THE CHALLENGE, please get ur pts in. Last day to sign up is Monday
WOD
8 min AMRAP
8 Front Squats (75/115)
8 Ring Dips
8 Bicycles
2 min Rest
10 min AMRAP 10 Back Squats (95/125)
10 Ring Rows
10 Alt Knees to Elbows
2 min Rest
12 min AMRAP
12 OH Squats (65/95)
12 Ring Push ups
12 Hollow Rocks
ABS
2 Rounds of the Ab circle
Cardio
500m Row
500m Bike
500m Ski erg
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