Note: PLEASE go to bed!!! Sleep and naps are very important and practice transitions!!!
Open workout announcement is at 3:00pm so now we have it!!!
skill
5 Rounds of 357s
3 HS Push Ups
5 Sit Ups W/ a plate
7 Oh Squats
PRACTICE!!!
WOD
16 mins 🙄 (14 if in OPEN)
2, 4, 6, 8,…
Dubs
power snatches (55-75)
Burpees
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Skill 50 Hollow Rocks Deficit KB Deadlifts 4x8 WOD 12 min AMRAP Of: :10 seconds Overhead Squat Hold 6 Power Snatches (65/95) 7 Toes To Bar Rest 2 mins 3 min AMRAP Of: Shoulder to Overhead (65/95)
Skill 1 rd. Of Ab circle 4x4 Man Makers (or Run 6 Laps) WOD 18-15-12-9-6-3 of: Thrusters (65/95) Ring Push ups Bar Over (SPRAWL) Burpees 21 min cap THIS IS IT: BREATHING PRACTICE! Normal mods but work
Skill: 5x20m Fireman’s carry (w/ KB’s2x35/50) FRICKIN' FORTIES" 40 REPS EACH OF: BOX JUMPS JUMPING LUNGES FLOOR WIPERS (55/75) MOUNTAIN CLIMBERS SHOULDER TO OVERHEAD (55/75) KB GOBLET SQUATS BURPESS D