Warmup: Downward dog series Arm circles Arm reaches Tricep bend and stretch Lift: 4 rounds: 10 ring rows 20 pulls of the sled with upper body only Partner WOD! 18 minute AMRAP: Alternating rounds: For time: Row 500 meters 20 situps
Warmup: In groups of 3, complete 100 calories on the assault bike! Mobility: -Quad / hip flexor stretch x 1 minute/ side -Stretch calves x 1 minute/ side – Stretch glutes x 1 minute / side Lift: 4 rounds: 6 back squats 6 hip hikers/leg 12 banded squats (with the
Warmup: Partner rounds: 1 hard pull 2 hard pulls 3 hard pulls … up to 15 and then back down again rotating through partners. Then: downward dog series for shoulders 4 rounds: 6 strict chin-ups 12 plank shoulder taps 25 second hollow body hold Stations: 30 seconds on 30 seconds
Warmup: 10 minutes of ski/bike/row Technique: Burgener Warmup & Mobility WOD: 1 minute power snatches 1 minute of sit-ups 2 minutes of power snatches 2 minutes of sit-ups 3 minutes of power snatches 3 minutes of sit-ups
Warmup: 5 minutes: light ski/bike/row 5 minutes: foam roll lats 5 minutes: 5 scap protracts & retracts in a pushup position 5 dowel pass throughs 5 ring rows 4 rounds: 6 push-ups 12 cross over symmetry band work WOD: 10-9-8-7-6-5-4-3-2-1 bench press shuttle runs
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