LET’s STAY ACCOUNTABLE!!!!!!!!
WOD
5 Rounds of-
18 Back loaded Lunges (9 ea. Leg, 55/75)
15 OH Squats (55/75)
Run 1 lap (1 min bike/row)
12 Ring Push ups
9 Hanging wipers
Booty/Ab camp
12 min AMRAP OF
10 Air Squats
20 Hollow Rocks
10 Monkey Jumps
20 Dying Bugs
Rowvember
2500m #5
rest 3 mins
500m @10 as fast as possible
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
OPEN WOD 12.3 MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN - inc
Skill Tabata Dying Bugs Sally Up (65/95) WOD 3 Rounds 2 mins Power Cleans (75/115) 1 min Floor Wipers w/ Bar 2 mins Plate Thrusters (25/45) 1 min Floor Wipers with Plate