Warmup: 2 rounds each: Ski Erg Bear Crawl 20 steps Lunges 20 steps Butt kickers Gymnastics Circuit: 15 minutes: 5 muscle up transitions on low rings Wall plank hold x 5-20 seconds Around the world box walks x 10 steps each direction 15 hollow body rocks WOD: In teams of
Warmup: 15 minutes easy: 10 dowel passes 10 cal ski 10 beat swings 10 shuttle runs (50 ft) 30 second calf stretch / side 30 second quad stretch/side Technique work! Get into partners: PARTNER WOD! As many rounds as possible in 20 minutes: 40 shuttle runs 11 power snatches 11
Warmup: DYNAMIC RANGE OF MOTION WOD: 40 minutes easy: 3 minutes ski (damper 1 for all) 50 ft bear crawl 50 ft walking lunges 20 kb deadlifts 3 minutes bike 3 turkish getups / arm 10 ring rows 3 minutes row 20 box step ups (alternating legs) 10 second plank
Warmup: 50 ft bear crawl 50 ft alternating lunge with elbow reach and rotate 50 ft inchworm + broad jump 10 hip oscillations / direction (in a lunge) 10 quadruped rockbacks with neutral spine Share 60 calories on the bike alternating every 10 with a partner or 2 Strength: Every
Warmup: 10 calories ski 10 dowel passes 50 ft bear crawl 10 active shoulders 10 calories ski 10 dowel passes 50 ft backwards bear crawl 10 beat swings 3 rounds of each: (12 minutes total) Tabatta: Ring Rows Situps Battle Ropes Walking Lunges WOD: Increase effort as duration decreases: 2
Warmup: 15 minutes easy: 10 dowel passes 10 cal ski 10 beat swings 10 shuttle runs (50 ft) 30 second calf stretch / side 30 second quad stretch/side Technique work, with empty bar or dowel: 1 round: Down & shrug, down & pull, down and power snatch (2 inches down)
Warmup: 15 minutes easy: 10 dowel passes 10 cal ski 10 beat swings 10 shuttle runs (50 ft) 30 second calf stretch / side 30 second quad stretch/side Technique work! WOD: EMOM x 4: 3 Front squats 3 Bar facing burpees Rest 1 minute EMOM x 4: 3 Thrusters 3
Warmup: Share 50 calories on the bike with a partner or two! Strength: EMOM x 15: 1) Back Squat x 6 2) Plank x 30 seconds 3) Sled pull with upper body (hand over hand) and feet planted x 30 seconds WOD: 20 minute AMRAP: Partner WOD: Barbara MASHUP! 10
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