HAPPY B BIRTHDAY Schwartzy 11/3/?
so we are using 47’s
warm up
12 JJS, T claps, pogos and 11 LUNGES
:30 secs Monkey jumps, :30 secs hi knees
47 Dyin bugs
47 crunch w/twist
1 min push aways
hip circuit
Skill
Dead lifts 4x6@80% 1RM
WOD
47 Ground to Overheads (65/95$
47 Toes to Bar
47 KB Swings
47 Sprawl Burpees
47 Double Unders
47 Jack Knives
* 25 min. Time Cap!!! 25 min Time Cap!!!
W H Y?
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