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ROWLING Partner Warmup! With: burpees ostrich walks ring rows air squats Lift: 4 rounds: Dowel hinge x 6 Bent over rows x12 Banded good mornings x12 30 minute wod: 1 sled pull forward and backward 5 pull-ups/ring rows 10 kb swings 200 m row 15 squats 20 situps
In a circle: 10 goblet squats 10 reverse lunge with a twist 10 kb swings 10 lunges with elbow to ankle 10 squat (reach up to ceiling) In a pushup position: scap retracts and protractions 5 inchworms with downward dog in between 3 minutes: ascending ladder slam ball jumps alternating
Upper body foam roll 7 way shoulder stretch 3 rounds: 5 dowel pass through’s 5 tucked in a ball, hollow body rocks 5 inchworms with rounding through shoulders to downward dogs 10 band pull-apart series Practice Pullups for 10 minutes Start with Box Beat Swings… work up or stay on
Warmup: Partner Med Ball throws & Burgener Lift: AEMOM x 12: 8 wallballs 3 snatch WOD: Core Mania! 5 rounds: 5 hollow body rocks 5 hollow body crunches 15 second superman
Warm-up Gymnastics warm-up + 3 Rounds: Wrist stretch 15s, Dowel Pass throughs, Abmat overhead sit-up Skill Handstands > Handstand push-ups Practice EMOM x6: 2 Strict + 4 Kipping Handstand push-ups Scale to 3 Strict negatives or 2-3 Wall-climb or 30s Hold on wall WOD 3 Rounds for time: 15 Dead-lifts,
Warmup: Dodgeball for 5-10 minutes! left hand throwing underhand throwing right hand throwing underhand throwing Mobility in a circle: 5 inchworms with a pushup 5 dislocates 5 scorpions Strength: 4 rounds: 6 bench press 12 rear delt raises 25 shoulder shrugs with medicine ball tap against the wall WOD: 50
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