WOD 20:00min EMOM WOD Odd- “Cindy” (5 pull-ups 10 push-ups 15 air squat) complete as many rounds as possible. Continue where you stop every odd minute. Even- 3 Front Squats (165/95) Your Score is the total rounds of Cindy completed!
Warm-up Group speed/ agility work Strength Push Press 3-3-3-3-3 WOD 3RFT 100m MB run 25 Box Jumps 5 Wall Climbs 20 Ring Rows
Strength Back Squat jumps 10-10-10-10 WOD 11:00 min AMRAP 200m run buy in, then 5 Hang Cleans (155/95) 15 Air Squats 10 Ring Dips Scaled (fitness) 5 Front Squats 15 Air Squats 10 HRPU’s
Partner WOD 1- 400m MB run/ while partner jumps ropes. Then switch 2- Complete “Angie” as a team. Only one partner can do work while partner is in plank or a wall sit. Angie= 100 pull-ups 100 push-ups 100 sit-ups 100 squats 3- Barbell run (135/95/75) 400m. Stop at 200m then do shoulder to shoulder […]
Strength Deadlift 1-1-1-1-1… WOD 4 rounds of 1 min of Hang Snatch (95/65) 1 min of T2B 1 min of DU’s 1 min rest Score is total reps completed Cash out of 25 Burpee box jumps to celebrate Michelle’s B-Day!
Strength/Skill 1000m row for time Broad Jump for distance WOD 10:00min AMRAP 16 OH walking lunges (45/25) 15 slam balls 14 back extensions