Warmup: ROM, dynamic stretches, 3 x :30 each: Pike Push ups, Tuck ups, Squat holds, Jumping Jacks WOD: 30:00 AMRAP 24 Double Unders (3x singles)12 V-ups6 Burpees24 DU’s12 Shoulder Taps, ea6 Burpees24 DU’s12 Floor Wipers, etc6 Burpees Cooldown: Up/downdog x 5
CONTINUE READINGWarmup: ROM, dynamic stretches, Junkyard dog, 1o clean pulls, 10 front squats, 5 jerks Strength: Clean + Jerk, reload Warmup: 5/5/5 @ 40/50/60% WOD: Chipper, For time: Break down the reps however you’d like, just make sure you get them all done! 50 KB single arm clean and press (35#/26#) (R+L=1) 50 Floor wipers more »
CONTINUE READINGWarmup: ROM Drills, 15 front squats, 10 push press Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1 RM WOD: Chipper 50 KB single arm clean and press (36#/25#) 50 Floor wipers (135#/95#) 50 Box Jumps 1500m row Cooldown: Roll out and stretch
CONTINUE READING