Friday 7/3
WOD:
For time:
Karen
150 Wall Balls
WOD:
For time:
Karen
150 Wall Balls
Skill:
Work on Pull Ups
WOD:
16 minute AMRAP:
6 Pull Ups
6 Hang Cleans
6 Push Press
16 Situps
250 m Run
Strength:
Front Squats (5×5)
WOD:
8 Rounds:
30 Russian Twists
15 K/B Swings
100 m K/B Carry
Strength:
Bench Press (10,8,6,4,2,4,6,8, Max Reps)
WOD:
13 Min AMRAP:
5 Knees to Elbow
10 Floor Press
15 Double Unders
Strength:
2 Tabatas
Tabata 1: Push Press (LIGHT)
Tabata 2: Air Squats
WOD:
16 min EMOM:
Minute 1: 6 Deadlifts, 6 Burpees
Minute 2: 2 Wall Walks, 6 Burpees
Partner Wod:
Partner A does:
5 Shoulder 2 OH
5 Front Squats
8 Sit Ups
Partner B does:
as many Wall Balls as possible
Once Partner A is done, they switch with Partner B. the goal is to get to 300 wall balls ( total ) as quick as possible
GO GET IT FRIDAY !!!
WOD:
Death by Burpees
STRENGTH:
Power Snatch (focus on form )
WOD:
5 Rounds for Time:
Run 250 m
10 Hang Snatches
12 Box Jumps
STRENGTH:
Back Squat
WOD:
13 Minute AMRAP:
5 Power Cleans
6 Back Squats
Run 100 m
Group Warm Up
WOD:
For Time:
Buy In- 50 Sit Ups
then
10 Rounds of:
5 Pull Ups
10 Push ups
15 Air Squats