Thursday April 9, 2020
Abs/Booty
4 mins Alternate Wipers
4 mins 6” hold
4 mins 1-leg Squat pistol hold 2 mins each
4 mins Alt. lunges
WOD
8 Min AMRAP
10 Power Snatches (75/95)
12 Mule Kicks
14 DB snatches (35/50) (7 ea. Arm)
2 min rest
6 Min AMRAP
2 Min Rest
4 Min AMRAP
Recent Posts
See AllWarm up w/ partner 2 Rounds of Medball — :45 Basketball passes :45 Soccer Throw ins :30 Rugby tosses (R) :30 Rugby tosses (L) Ab/feet throws 2 mins 333’s Push ups squats Toes to toes Abstractor Pvc st
Warm up 3 min AMRAP 3 push ups 3 Sit ups 3 Squats 3 Lunges 2 Rounds of :30 secs Bicycles Alt KTE HOLLOW Rocks!!! Pvc. Skill Rope climbs (6 mins) WOD 16 min EMO2M 0 and Evens 6 Ring Pushups 6 Dumbelll
Warm up: 3 rounds 30 seconds of each: Jumping twisters Alternate knees to elbows High skips High knees Plank mountain climbers PVC SKILL: 4x6 power cleans at 75% WOD: 6 rounds 8 thrusters (65/95) 8 ba