Dynamic warm up (10:00): Toe grab squats alternating toe touchesWalking RDL gallopLunges scorpionlateral lunges Around the worlds Gymnastics (9:00): 3X10 one-legged squats (5 per side)8 strict pull ups Strength (20:00): Press6:00 warm up0:00 5 reps, 3:00 5 reps, 6:00 5 reps, 9:00 5 reps, 12:00 5 reps WOD (16:00): 3X400m run (or row 500m if…
Dynamic warmup (10:00): Frankenstein walk figure four walkostrich walk lungeswalking RDL inch wormlateral gallop 2:00 couch stretch Gymnastics (12:00): 4X12 russian twists with KB/DB10 KB/DB side bends Strength (18:00): “One and a quarter” back squat6:00 warm up0:00 5 reps, 4:00 5 reps, 8:00 5 reps WOD (15:00): 10X10 push up10 sit up10 air squat Stretch/roll…
Dynamic warmup (10:00): 2:00 squat hold burpee broad jumpBear crawl ostrich walkLunging spiderman leg swinglateral lunges scorpion Gymnastics (6:00): 3X20 second hollow body hold20 second superman hold Strength (20:00): Overhead Squat6:00 warm up0:00 5 reps, 3:00 5 reps, 6:00 5 reps, 9:00 5 reps, 12:00 5 reps WOD (18:00): 20-15-10-5BurpeeFront squatToes to bar Stretch/roll out
Dynamic warmup (10:00): Alternating toe touches adductionslunging push ups butt kickersabductions pass throughsgallop 2:00 couch stretch Gymnastics (9:00): 3X5 standing broad jump – land w/ quiet feet5 target jumps Strength (16:00): Deadlift6:00 warm up0:00 8 reps, 4:00 8 reps, 8:00 8 reps WOD (20:00): 5X400m run10 shoulder to overhead Stretch/roll out
Dynamic warmup (10:00): 2:00 squat hold Crab walkFrankenstein walks ScorpionOstrich walks pass throughsLope good morning’s Gymnastics (9:00): 3X12 parallette pass throughs10 air squats Strength (20:00): Floor Press8:00 warm up0:00 5 reps, 3:00 5 reps, 6:00 5 reps, 9:00 5 reps, 12:00 5 reps WOD (16:00): 5X6 bear complex – use a plate or other weight30…