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PPLAdmin

Sunday Funday

WARM UP: Plyos SKILL: Set up WOD WOD: E2MOM (every 2:00) 24:00 DB OH C2C ( 20/35) ME Assault Bike Me K2E Me Row  

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Clean Complex

WARM UP: 200 M Run 10 Lunge to Instep 10 Baby Squats 5 Inch work + :03 negative push up 10 SLSU SKILL: 12 Min to Build to a heavy

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Short week, Thursday already!!

WARM UP: Outdoor Plyos SKILL: Banded Hip and Shoulder Stretching WOD: 5 Min to complete each: (21min) 5:00 To Complete: 600M Run + ME Alternating Dumbbell Snatch (55/35) (2:00 Rest)

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SLEDS!!

WARM UP: 9:00 EMOM: M1: Shuttle run M2: 10 Baby Squats M3: 7 Burpees SKILL: For Time with Partner 3 CTC Sled 2 CTC Sled 1 CTC Sled WOD: For

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“Helen”

WARM UP; Indoor Plyos 20 KBS with light weight :30 bar hang SKILL: 6×5 Seated Box Jump (30/24) WOD:“Helen” (12:00) 3 RFT 400 M run 21 KBS (24/16) 12 Pull

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Sunday Funday

WARM UP: Stretch Plyos SKILL: 8:00 EMOM Start with 10 Push-ups + ME lunges WOD: AMRAP 18:00 5 Power Cleans (115/75) 5 Burpees Over Bar 5 Toe-to-Bar 50 Double Unders

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Thrusters!!

WARM UP: 2:00 Jump rope 10 Lunge to Instep 15 Zercher Squats (70/50) 15 Shoulder Press with empty bar SKILL: For Time: (10:00) 100 Double Unders (3:00 cap) 50 Kettlebell

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Long weekend!!

WARM UP: 200 M Run Indoor Plyos Burgener Warm SKILL: Snatch Skill Work (16:00) Hip Snatch Position Review 8 Min To Build to a Heavy Set of 2 Hip (Squat)

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