Warmup: ROM, dynamic stretches, 5 lunge + twist, 10 jumping squats, 15 KB swings, 20 sit-ups WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown: Updog/downdog x 5, roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 500m row, 10 front squats Strength: Front Squat Spend 20:00 to find a new heavy single WOD: 3 Rounds of Circuits AMRAP in 2 min at each circuit, with 1 min rest between each circuit Circuit 1: 10 Goblet Squats 3 x Sled Push and Pulls 10 Ball Slams Circuit 2: more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 40 ball slams, 10 Press with PVC Strength: Strict Press Spend 20:00 working toward a new heavy single WOD: For Time Run 400m 50x Squats Run 400m 40x Push-ups Run 400m 30x Jumping lunges Run 400m 20x Pullups Run 400m 10x Burpees Cooldown: Roll out and stretch, focus on calves, quads more »
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