Warm up
Runners warm up
walk 2 laps (inside)
skip 2
shuffle (inside)
shuffle outside
High knees 1
Bear crawl 1
2 Rounds of:
10 push ups
10 Jack Knives
Skill
ABVENT
3x4 People Makers
“Chipper Time”
WOD
60 Dead Lifts (65/95)
50 Dumbell Snatches (35/50)
40 Thrusters (65/95)
30 Box Jumps
20 Hand Stand Push ups
10 Strict Pull ups (negs. If necessary
*18 min Time cap
Recent Posts
See AllWOD Almost “Fight Gone Bad” 6 min :30/:30’s of: Clean n Presses (or jerk)(55/75) Deficit Push ups (25/45) Rest 2 mins Then, 3 rounds of- 1:00 Sumo Dead Lift High Pull 1:00 Box Jumps (20/2 1:00 Push Pr
Skill Bent Over Rows 4x6 1-arm Rows 4x6 WOD 8 min AMRAP 4 Power Snatches (55/75)SHOULDER TOp 4 OH Walking Lunges 4 Pullups 2 min rest Then, 8 min AMRAP 6 Back squats (75/115) 6 Floor Wipers w/ Press
Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul