Warmup: 1-8 Ski Erg + Running Drills Skill: ROPE CLIMBS! Everyone in this order: Floor to standing Pinch practice from the box Throw rope over the pull-up bar and do it from there, pinch and do a strict pullup Climb rope WOD: 20 minute AMRAP: 25 sit-ups 1 rope climb
Warmup: 800 m jog 3 rounds: 10 dowel passes 10 hollow body rocks 10 hanging active shoulders WOD: 6 minute AMRAP: 10 cal row 10 pullups *instead of a band, use a box 3 minutes rest 6 minute AMRAP: 10 cal ski erg 10 hollow body rocks 3 minutes rest
Warmup: Burgener with empty bar or dowel Put bars away Go over Dumbbell snatch technique. WOD: 4 minutes easy: 2 minute shuttle runs 2 minute row Rest 2 minutes At 6 minutes: 5 minute AMRAP: 30 calories (their choice) 20 dumbbell snatch (alternating, 10 / side) 15 calories 10 db
Warmup: 10 minutes: 20 partner wall-balls 20 partner seated med ball throws (chest pass but seated) 1 lap jogging Strength: 3-4 rounds: See-Saw Dumbbell Bench Press x 8 reps (4 / side alternating) (start with both dumbbells locked out, bring one down and up, then the other.) 20 band pull
Warmup: 1 lap running 3 rounds: 20 second front plank, side, side 10 med ball throws to a partner between the legs 5 inchworms with a push-up 5 rounds: Hip Hikers x 6 / leg Dumbbell RDL’s X6 Sled push on floor x 12 steps WOD: Stations: 4 rounds: 30
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