Skill
Man Makers 4x8
WOD
4 min AMRAP
4 Dead lifts135/185)
4 Strict Pull ups
Rest 1 min
Tabata Dying Bugs
Rest 1 min
4 min AMRAP
4 Deadlifts
4 Pull ups
Rest 1 min
Tabata Jack Knives
Rowvember
Row 2500m for time
Rest 2 mins
Row 250m @5
Rest 2 mins
Row 250m @10
Booty camp
4 Rounds
40 Monkey Jumps
20 Box Jumps from Deep Load
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