Two variations of Team Friday :
A.
30 HSPU
30 DUs
30 OH DB Lunges
30 DUs
30 SA Snatch
30 DUs
30 Pistols
30 DUs
B.
30 DB Shoulder Press
30 DUs (60 singles)
30 Front rack lunges
30 DUs (60 singles)
30 SA Snatch
30 DUs (60 singles)
30 DB Squat
30 DUs (60 singles)
In both variations :
30 minute time cap
Each round reduces by two reps
M - 22.5 kgs L - 15 kgs
At completion any WODs you complete: 20 Down ups 21 Sit ups (For the year, 2021) BODYWEIGHT at home 1k Run or Row as fast as possible 1k Walk (active recovery) Complete 3sets. *Aim to keep
At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Emom. 16mins. 12 Burpees 15 Sit ups 12 Down ups 15 Sit ups GYMNASTICS at home 21-18-15-
At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Leg gains. 5rounds 20 Calf raise (flat foot to tip toes, feet together) 15 Glute Brid