Abs/Booty
max Plank holds (2)
Hole Sit 2 mins
Max 6” hold (2)
Alt. Lunges 2 mins
WOD
4 10 meter Bear Crawls
40 Monkey Jumps
40 KB Swings (40/53)
3 10 meter Bear Crawls
30 Monkeys
30 KB Swings
2 10 meter Bear Crawls
20 Monkeys
20 KB Swings
1 10 meter Bear Crawl
10 Monkeys 10 KB Swings
Then,
100 Dubs or 220 singles
If no KB, do Dumbell Snatches
if no dumbells, do Decline pushups
can also do 500m on Rower if available in lieu of KB Swings
Skill: 2x25 Crunches 3x10 Front Squats Testing Week!!! WOD Rower 3:00 -max cals 30 Dumbell Snatches for time (35/50) 3:00 max Back Squats (75/115) Max Pull ups in 3 mins 100 Mountain Climbers for ti
WOD 6 Rounds of - 3 mins to do 7 power. snatches (65/95) 9 HSPU's 11 Wall Balls Rest reminder - get done quickly and get more - try to explode thru!!!
18min AMRAP 6 OH squat (65/95) 5 push jerks (65/95) 4 Box Jumps 3 Burpee Box Jumps 2 Wall Walks