Workout of the Day
Workout of the Day
2 x the work
WARM UP: 3:00 Jump Rope 3 Rounds: 10 No thigh push-up’s 10 PVC OH Squats C2C Run SKILL: Into WOD WOD: 10 Min AMRAP: 25 DU 4 Push Jerks @ 70-75% 1RM Push Jerk C2C
“Rankel”
WARM UP: 200 M Run Fence Drills 10 Hollow Arch swings 10 Ring Rows 10 Lunge to Instep 10 Reach Throughs 10 Air Squats 10 Air Squats w/ :03 descent and :03 hold at bottom
"Rankel"
WARM UP: 200 M Run Fence Drills 10 Hollow Arch swings 10 Ring Rows 10 Lunge to Instep 10 Reach Throughs 10 Air Squats 10 Air Squats w/ :03 descent and :03 hold at bottom
You know, some snatches
WARM UP: 20 Jumping Jacks 20 Seal Jumps 5 Burpees PVC: Get them loose: 10 Pass Thru 10 OHSQ Burgner WU SKILL: 10:00 EMOM: Hang Snatch + 2 OHSQ @ 75% 1RM Snatch WOD: 21-15-9
Sunday Funday
WARM UP: Group 1 Mile run SKILL: Set up for WOD WOD: 28 Min AMRAP 20 Walking Lunge Steps w/Plate (15/25) 80 Double-unders 40 Russian Twists (15/25) C2C Sled Sprint (50/80) 20 Slam Balls (30/50)
"Grace"
WARM UP: Plyos 10 Lunge to Instep 10 Inch Worm to PU 10 Ring Rows SKILL: “Grace” 8min cap 30 Clean and Jerks for time WOD: 15 Min AMRAP: 200 M Run 10 Pull Ups
