Skill
Tabata Bent over Rows
Tabata Alt. Knees to Elbows
WOD
2 mins Bke
2 mins Row
2 mins Rope dubs
Then,
12 min AMRAP
5 pullups (2 strict)
4 Wall Balls
3 Clean n Jerks (75/115)
2 Devil Dogs(35/50)
*if doing the open on Monday:
3 Pullups at a time
Clean n Jerks go (55/75)
Devil Dogs go lighter like (25/35)
LETS GET SIGNED UP FOR the OPEN Skill 30 Hollow Rocks Hand Stand Push ups 6x6, 1 strict each set WOD 16 mins Cap 2, 4, 6, ..12...6, 4, 2 Shoulder to Overhead (65/95) Burpees After each Round- 3x10m S
WOD 18 min :30/:30's 0 and evens Overhead Squats (55/75) Odds Wall Walks THIS IS IT: Full body heavy self-workout, please don't stop at :27 secs If can't do wall walks, use small box for feet
WOD 14 Power Cleans (55/75) 14 Box Jumps 12 Power cleans (65/95) 12 Wall Balls 10 Power Cleans (75/115) 10 Box Jumps 8 Power Cleans (95/135) 8 Wall Balls 6 Power Cleans (115/155) 6 Box Jumps