Push Gymnastics Burpee Conditioning OTM x 10 with :30 sec rest 12-15 burpees *100 cal bike for time WOD 10 rounds 10 cal bike 25' walk front rack lunge (35/20)
2019 04 20
Active Recovery Rowing Intervals 9 rounds 1:40 on :20 sec off WOD :20 work :10 rest x 8 rounds 8R air squats 8R bent over rows (75/55) 8R hollow rock 8R bicep curls 8R shuttle run 8R SDLHP (75/55) 8R russian twists (20/14) 8R hip thruster (75/55)
2019 04 19
WOD AMRAP 8 5 RMU (8 pull ups & 8 dips) 10 power snatch (75/55) REST 2 minutes AMRAP 10 15 cal row 12 S2O (75/55) 9 box jumpovers Cool Down 2 min bike 1 min rest 2 min row 1 min rest 2 min jump rope 1 min rest…
2019 04 17
2019 04 16
WOD For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (35) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35) 50 Back Extensions 50 Wall Balls (20/14) 50 Burpees 50 Double-Unders
2019 04 15
WOD 2 person team for time 100m run relay (I go, you go) 20 med ball sit ups toss to partner 30 synchro burpees 40 ground to OH with plate (45/25) 50 DU or 100 singles (split) 40 ground to OH with plate (45/25) 30 synchro burpees 20 med ball…
2019 04 12
Skill Gymnastics Alternating movements for 8 mins 1 rope climb (2 up/downs) 10 kipping pull ups WOD "Isabel" For time 30 power snatches (135/95)
2019 04 12
2019 04 11
Strength Clean & Jerk OT1:30 for 8 sets 1 power clean + 1 squat clean + 1 split jerk 2 @ 70% 2 @ 75% 2 @ 80% 2 @ 85% WOD 2 Rounds min 1: 15-20 UB DU (30-40 SU) 2 try (30rx+) min 2: 10-12 burpees (20rx+) min…
2019 04 10
Strength Back Squat 7 Front Squat + 13 Back Squat @ 50% of 1RM Front Squat 3 Sets-- rest 2-3 mins WOD 3 RFT 400m run 30 WBS (20/14) 20 DB HCJ (50/35) *switch every 5 reps
2019 04 09