20 min: 10 Straddle turkish situp, 30s Wall facing HS Hold, 10 Slider pike-ups, 10 Prone pass throughts, 6 Inch worm push-ups For time: 100 double unders, 10 snatches, 80 double unders, 8 snatches, 60 double unders, 6 snatches, 40 double unders, 4 snatches, 20 double unders, 2 snatches –
Warmup: 15 minute Circuit: 10 cal bike 1 length walking lunges with a twist 10 cal ski 10 deadbugs 10 shuttle runs 10 groiners Strength: 4 rounds: 6 RDL’s Right into: 6 bent over rows WOD: AMRAP 15 minutes: 1 lap running 10 kb swings 10 ring rows
Warmup: Stations: 2 rounds: 30 seconds @ each: Ski Shuttle Runs Inchworm w/ pushup Kipping Pullup Practice Then: Shuttle Runs Every 90 seconds, stop running & do 3-5 perfect pullups (6 minutes last set) WOD: The Burpee Sandwich 🙂 30 calories 2 rounds: 10 pullups 10 situps 25 burpee box
Warmup: 20 minutes easy: 10 calories 10 groiners 1 legged glute bridge x 5/leg 10 kb swings WOD: Every 4 minutes for 4 rounds: 15/12 calories 10 dumbbell thrusters Cool Down: 5 minutes bike, ski or row
Warmup: 10 minutes skipping practice 3 rounds: 10 dowel passes 10 foam rolls of lats 10 easy ring rows Skill: 15 minutes: Rope Climbs EMOM x 20: 1-2 Rope Climb Dragonfly x 10 10 cal ski 10 burpees Rest 1 minute
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