Strength: (alternating movements) 5, 3, 3, 2, 5 back squat (add weight each set) 5 x 2 windmills (2 per side) WOD: Lynne 5 rounds for max reps Body weight floor press Pull ups **There is no time element, rest as needed. Record total combined reps
WOD: Bring your running shoes…
Strength: 6 x 4 tire flips 6 x 50’ farmer walks **bring in kettlebells/farmer bars before end of each class WOD: 12 minute EMOM (alternating) 12 Wall ball (20/14) 6 box jump (30/24)
Strength: 4, 3, 3, 2, 2, 4 back squat (add weight each set) 4, 3, 3, 2, 2, 4 floor press (add weight each set) WOD: Row 200m 15 snatches (95/65) Row 400m 10 snatches Row 600m 5 snatches
Strength: lunges WOD: 12 minute AMRAP 50 double unders 20 toes to bar 10 handstand push ups