Hello all!! Please get ur “Challenge” numbers in to me by noon. Monday to Sunday. I’m seeing some awesome 4. Thank you
Skill
Front Loaded Lunges
3x8
WOD
50 1-arm Devil Presses
EMOM - 3 Wall Balls
Rest 1 minute
then,
50 Back Squats
EMOM - 3 Wall Balls
Rest 1 minute
then,
50 KB Swings
Booty Camp
2 Rounds of
30 bicycles
30 Vertical Scissors
30 Squats (w/ 25/45)
30 Alternate Knees to Elbows
30 Jack knives
30 Duck Walk Steph tree
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