Warm-up WOd
Ten minute AMRAP
10 T2B/HKR
15 squats
20 sit-ups
25 good mornings
"Broken Chipper"
60 DUs / 120 skips
14/12 cal row - 10/7 AB cals
50 KBS
14/12 cal row - 10/7 AB cals
40 push-ups HR
14/12 cal row - 10/7 AB cals
30 box jump
14/12 cal row - 10/7 AB cals
20 DB shoulder press (22.5/15)
14/12 cal row - 10/7 AB cals
10 "mat over" burpees
14/12 cal row - 10/7 AB cals
Warm Up: 3 Rounds 15/12 Cals 10 RDL (E/B) 10 Hang Power Cleans (E/B) 30 Secs Overhead MB Stretch WOD: RXD Option: For Time: 15 – 14 – 13 – 12 – 11: Burpees Over Rower 250m Row 10 – 9 – 8 – 7 – 6: Powe
Warm Up: 2 Rounds 15/12 Cals 10 Back Squats (E/B) 10 Step Ups 10 Hang Snatches (E/B) WOD: AMRAP RXD Option: Part A: AMRAP in 3 mins Back Squats Weight x Reps = Score *** Rest 3 mins *** Part B: AMRAP
Warm Up: 2 Rounds 15/12 Cals 10 Straight Leg Sit Ups 10 Press Ups 10 WBS WOD: Every 5 mins x 5 RXD Option: Every 5 mins x 5 9 T2B 15 HR Press Ups 21 Thrusters (50/35) 15 HR Press Ups 9 T2B *** If you