WOD
8 min AMRAP
6 Thrusters (55/75)
6 Burpees
2 min rest
PARTNER WOD
12 min :30/:30’s
4 Rounds of-
1) Pendlay Rowers (55/75)
2) Dumbell Thrusters (35/50)
3) 1-arm Devil Press (35/50)
Then,
100 Plate legovers (15/25) [alternate 5’s-]
Warm up JJ’s, T’s, pogos, lunges Michael Phelps Runners warm up: skips, etc 25 Bicycles 25 Russian Twists hips push aways PVC SKILL TABATA push ups Tabata Lateral raises WOD 9 Rounds, 1 min each movem
Skill 1 rd Ab circle strict Shoulder Press (70%) WOD 18-15-12-9-6-3 Dead Lifts (135/185) KB Swings (35/53) KB Goblet Squats Monkey Jumps
Warm up jj‘s T’s pogos, lunge/reach, k n A 2 Rounds of: 5 Inch worms 10 Hip extensions 10 Push aways 10 Mountain Climbers Hips PVC Skill 1-arm row 3x8 each arm Bent Over Row 3x8 WOD Buy in: 1 min Bicy