Dynamic warmup (10:00): 2:00 squat hold Crab walkFrankenstein walks inch wormOstrich walks ScorpionBear crawl pass throughs Gymnastics (6:00): 4X0:20 hollow body hold0:20 superman hold Strength (16:00): Bent over row6:00 warm up0:00 8 reps, 4:00 8 reps, 8:00 8 reps WOD (23:00): 20:00 of 1,2,3,4,5…deadliftburpeekettlebell swingtoes to bar Stretch/roll out
Dynamic warmup (10:00): 10 jumping squats figure four walkFrankenstein walk lungesostrich walk leg swingwalking RDL pass throughs Gymnastics (16:00): 4X5 strict pull ups10 dips Strength (16:00): Floor Press6:00 warm up0:00 8 reps, 4:00 8 reps, 8:00 8 reps WOD (12:00): Buy in: 75 double unders21-15-9thrusterssit-upsCash out: 75 double unders Stretch/roll out
Dynamic warm up (10:00): Alternating toe touches adductionslunging push ups lizard walkabductions pass throughsgallop 2:00 couch stretch Gymnastics (16:00): 4X20-30 double unders or attempts8 scapula pull ups6 deck squats Strength (12:00): Back squat6:00 warm up1 set of 20 WOD (16:00): 12 minute AMRAP12 power snatch10 push ups Stretch/roll out
Dynamic warmup (10:00): 2:00 squat hold alternating toe touchesWalking RDL gallopLunges scorpionlateral lunges around the worlds Gymnastics (6:00): 2:00 plank hold (accumulate in sets if needed, add weight if you can hold 2:00+ in one set)2:00 bridge (accumulate in sets if needed) Strength (22:00): Clean (full squat)8:00 warm up0:00 2 reps, 3:00 2 reps, 6:00…
Dynamic warmup (10:00): Toe grab squats figure four walkBear crawl ostrich walkLunging spiderman leg swinglateral gallop 2:00 couch stretch Gymnastics (12:00): 4X5 handstand push ups10 pistols Strength (20:00): Jerk6:00 warm up0:00 2 reps, 3:00 2 reps, 6:00 2 reps, 9:00 2 reps, 12:00 2 reps WOD (14:00): 12 minute EMOM (alternating)Run 200m or Row 12…