Warmup: ROM, dynamic stretches, 400 m run WOD: “Dirty Thirty” For time: 30 Box Jumps 30 GHD Sit-ups 30 Kettlebell swings (53/35#) 30 Walking lunges, steps 30 Toes to Bar 30 Back Extensions 30 Wall balls 30 Burpees 30 Squats 30 Shuttle Run Cooldown: Roll out and stretch
Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 High knees, 10 Flag Push ups, :60 hollow hold and arch holds Strength: Bench press5 x 8 @ 75% WOD: 25:00 AMRAP10 Wall Balls10 Flag Push ups, alt10 OH Lunges, alt10 KB Swings10 Box Jumps200m run Cooldown: Roll out and stretch
Warmup: ROM, dynamic stretches, 10 Flag push ups, 10 Pike push ups, 10 Knee Sit throughs, 20 Squats, 20 Sit ups, 20 Clamshells, banded. R/L Cooldown: Roll out and stretch
Warmup: ROM, Dynamic stretches, 200m run WOD: KB Tabatas 8 sets of Chest high KBS :20/:10 400m Run 1:00 Rest 8 sets of KB Clean and Press (Alternating) 400m Run 1:00 Rest 4 Sets of KB Around the world – Left 4 Sets of KB Around the world – RIght 400m Run Cooldown: Roll out more »
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