Dynamic warm up (6:00): Frankenstein walk adductionsostrich walk crab walkabductions pass throughs/dislocateslateral gallop good mornings w/PVC Gymnastics (12:00): 4X2 skin the cats30 second plank hold Strength (16:00): Front squat5:00 warm up0:00 5 reps, 3:00 5 reps, 6:00 3 reps, 9:00 3 reps WOD (12:00): 21-15-9Clean (full squat) (95/65)Toes to bar 2:00 roll out back
Dynamic warmup (6:00): Toe grab squats alternating toe touchesLateral crab walk scorpionlateral lunges 2:00 couch stretch Gymnastics (9:00): 3X6 deck squats10 hand release push ups Strength (15:00): Floor or Bench Press5:00 warm up0:00 6 reps, 4:00 6 reps, 8:00 6 reps WOD (15:00): 5X10 handstand push ups15 pull ups30 double unders**13:00 time cap 2:00 lunge…
Dynamic warmup (6:00): 2:00 squat hold adductionslunging push ups inch wormabductions good morning’s w/PVC Gymnastics (9:00): 3X10 one legged squats5 chin ups Strength (15:00): Overhead walking lunges5:00 warm up0:00 10 reps, 4:00 10 reps, 8:00 10 reps WOD 15:00): 13:00 AMRAP8 bar facing burpees10 box jump overs (24/20)**do 4 thrusters (95/65) to start and at…
Dynamic warmup (6:00): Toe grab squats lunging spidermanLunges ostrich walkbear crawl 2:00 couch stretch Gymnastics (9:00): 3X20 double unders/attempts10 second ring hold (lock arms & turn hands out 45 degrees) Strength (15:00): Press5:00 warm up0:00 6 reps, 4:00 6 reps, 8:00 6 reps WOD (15:00): Row 1000m buy in, then3X15 deadlift (225/155)15 kettle bell swings…
Dynamic warmup (8:00): 2:00 squat hold alligatorFrankenstein walk leg swinglizard walk scorpionbutt kickers dislocates/pass throughs Gymnastics (12:00): 4X20 second hollow body20 second superman4 box jumps (start seated on a 12” box) WOD (25:00): Snatch EMOM6:00 warm up/progression16:00 EMOM – 1 snatch per minute 2:00 hamstring stretch