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Warmup: Ski Erg 1-7-1 Burgener + Mobility New partner stretch with dowel WOD: Complete as many rounds as possible in 10 minutes of: 10 power snatches 10 burpees
Warmup: 10 minutes: 10 wrist circles 10 shoulder circles 10 shuttle runs 10 walking lunges (5/leg) 10 wall hinges (shoulder stretch) Lift: 5 rounds: 3 strict press 6 push press 18 minute EMOM: 10 skips, +3 burpees 4-8 calories bike 15 feet bear crawl into 10 push press with dumbbells
Warmup: 3 rounds: Deadbugs x 3/side Russian KB Swings x 10 Glute Bridge x 10 Lift: 6 rounds: Deadlift x 6 Death marches x 12 Chest passes to a partner x 25 WOD: 50 wall balls Every time you take a break from the wall-balls, you pick up the deadlift
Warmup: 3 rounds: 10 dowel passes 5 relax to hollow’s 5 plank to down dogs 5 active shoulder hangs 5 rounds: 6 Ring Row Negatives – 5 seconds down, 1 second at the top 12 backwards bear crawl steps 25 band pull-aparts WOD: Tabatta pull-ups/ring rows Alternating with Hollow body
Warmup: Bike 100 calories with a partner or 2 Then: 2 rounds: 30 second calf stretch/ side 1 minute quad stretch / side Forward lunge, backward lunge, side lunge x alternating x 10 Lift: 6 rounds: Box Squats x 6 Hip hikers x 12/side Plank x 30 seconds WOD: 50-40-30-20-10
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