Warm up
jjs t’s pogos Lungesf
20 pushups
20 Situps
20 Oh Squats w/ plate (10/15)
Hips
pushaways
pvc
WOD
TEAM WOD
24 min team AMRAP
2 or 3 teams
1). 6/8 cals Assault Bike
2) 10 KB Goblet Squats
3). 6 Box Step ups with a plate (10/15)
4). 20 Mountain Climbers 5). 12 Wall Balls (16/20)
when everyone gets their portion complete, THEN everyone advances a position
*
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
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