Part A: Sprint WOD – Every 90s X 10 (15 mins)
10 Jumping Squats
10 Push ups
10 Sit ups
*move as fast as possible...if 90s is too long, make it an EMOM!
Rest as needed
Part B: Strength WOD – 3 rounds for quality of each segment
1. 10 Seated DB Shoulder Press
8/8 DB Bent Over Row
2. 12 [1+1/2] Squats (down, halfway up, down, all the way up)
12 KB/DB Deadlifts
3. Plank Complex:
30s Full Plank
30s right arm Plank
30s left arm Plank
30s Rest
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