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Warmup: Burgener + Mobility EMOM x 6: 1 pull from the hang 1 pull from the floor 1 full snatch Rest before the workout. WOD: Alternating rounds with a partner: 6 rounds total, (3 each) Row 150 meters 8 Squat Snatches 8 burpees
Warmup: Ski Erg: 1-8-1 Ski Erg Pulls Alternating with: Burpees Strength: Bench Press 5 reps @ 22X1 Alternating with: Half Get up x 3 / side Strength Circuit: 4 rounds: (16 minutes) 30 seconds on, 30 seconds rest Dumbbell see-saw bent over rows Bamboo bar strict presses (light) Walking Lunges
Warmup: 3 rounds: Bretzel x 5 / side Inchworms with a push-up x 5 into ostrich walk x 10 steps 10 second front plank, 10 second side plank, 10 second other side 3 rounds: 10 dumbbell RDL’s 10 push-ups 4 rounds each: Partner WOD: A Remix of: 2017 Regional Event
Warmup: 1-5-1 Ski Erg alternating with Relax to Hollow’s Running Drills: Hinshaw Strength: 5-4-3-2-1 Strict pull-ups Alternating with: 10-8-6-4-2 Dumbbell bench press WOD: 20 minute AMRAP: Run 1 Lap 10 Ring Rows 10 Russian Twists
Warmup: 2 minutes on bike/ski/row 2 minutes hip mobility: groiners, pigeons, quad stretch 2 minutes ski/bike/row 2 minutes stability work: deadbugs, goblet squats 2 minutes ski / bike / row 2 minutes ankle stretches: 1 minute / side 4 rounds: Reverse lunges 6 / leg (load with kettlebell in front
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