Warm up
2 Rounds of:
Runnwrs warm up - squats n Lunges
:30 skips
:30 air squats
:30 Carioca
:30 High Knee
then
15 Push ups
15 Sit ups
Hip Circuit
WOD
2 Rounds of:
25 Back Squats (75/115)
5 man makers
25 Front Squats (75,115)
5 Devil Dogz
25 OH SQUATS (15/25)
5 Lateral Bar Hops w/ plate ((10/15)
Skill 4-count Deficit push ups 4x8 Strict Pull ups 4x8 WOD 6 Rounds of 12 Back loaded Lunges (55/75) 10 Back Squats (55/75) 8 Hanging Twisting Knee ups 6 KB High Pulls (35/
ABVENT 25 Flutter Kicks 50 Bicycles 75 Vertical Scissors 100 Alternate Knees to Elbows Skill 5-rep max push Jerks WOD Buy in: 25 Double Unders Then, 21*18*15*12 9*6 of: Push Presses (65/95) *8 Devil D
WOD 3 Times (Rounds) 6-min AMRAPS 6 Bent Over Rows (65/95) 6 Power Snatches (65/95) 6 Overhead Squats (65/95) 2 min Rest between AMRAPS ABVENT 1 min plank :30 secs rest 1 min 6" hold :30 secs rest 1 m