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
Recent Posts
See AllWOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose
ABVENT 1 min Bicycles 2 mins Alt. Knees to Elbows 1 min. Vertical scissors I'll 2 mins. Dying Bugs 1 min Hollow Rock WOD By 2 mins Stations Push Press (75/115) KB Swings Pudh ups Back Squats Then, 1
ABVENT 2 mins Plank tabata BICYCLES 2 mins Jack Knives Skill 1-arm DB Snatch 4x6@70-75% WOD 15 min AMRAP 8 GI Janes 16 Double Unders or Lateral Bar Hops 2 Power Cleans (95/135) **After Each Round add