Warmup:
3 Rounds
10 Air Squats
10 Ring Rows
10 Passthroughs
10 Bar Shoulder Press (very light0
10 Lunges
10 Box Jumps
Then 400m as fast as you can
Strength:
Squat Snatch 2-2-2-2-2-2-2
WOD:
Your Choice-If doing a challenge consider WOD #1
#1
100 Burpees
100 KB Swings
No Strength
#2
50 Back Squats
40 Hang Power Cleans
30 Shoulder to Overhead
Starscream: 12:39 (8:04 for burpees)
ReplyDeleteWOD #1
18# KB Swings
Sideswipe; 8 Rounds + 2 Burpees
ReplyDelete12:00 Minute Cap or Complete
10 Rounds
10 Burpees
10 KB Swings-26#
Bee: 10:13
5 Rounds
10 Burpees
10 KB Swings-35#
Skidz: 3:50
100 Situps for time
Jazz: 9:57
100 Burpees for time
Grimlock: 5:56
ReplyDelete100 KB Swings for time
Then 20 Burpees
Jorge: 10:14
100 Burpees for time
Maritza: 10:25
100 Burpees for time
Shockwave: 12:00
ReplyDelete100 Burpees+ 59 KB Swings-35#
Finished 100 in 7:57