Warm up:
walk/jog 2 laps or 3 mins on bike/Row
stretch hips (hip circuit)
3 min AMRAP OF:
3 Push ups5
3 sit ups
3 Air Squats
WOD (Partners)
3 Rounds of
15 Tire Flips (together)
20 OH Med ball throws (6 ft)
25 wall Balls (5’s)
30 DB Snatches (35/50)
35 Push ups
40 High Knees
* 25 min Time Cap
Skill 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L
Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)
Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str