Dynamic warm up (10:00): 2:00 squat hold figure four walkBear crawl ostrich walkLunging spiderman leg swinglateral lunges around the worlds Gymnastics (12:00): 2XRun 400m15 V ups20 air squats Strength (20:00): Bent over rows6:00 warm up0:00 6 reps, 4:00 6 reps, 8:00 6 reps, 12:00 6 reps WOD (12:00): 21-15-9 burpees42-30-18 mountain climbers Stretch/roll out
Dynamic warmup (10:00): Frankenstein walk adductionsostrich walk lungesabductions scorpionlateral gallop pass throughs Gymnastics (12:00): 4X:40 plank hold8 hip extensions (with KB of DB) Strength (22:00): Clean and Jerk8:00 warm up0:00 2 reps, 3:00 2 reps, 6:00 2 reps, 9:00 2 reps, 12:00 2 reps WOD (10:00): 6:00 AMRAP4 box jump – try to jump not…
Dynamic warmup (10:00): Toe grab squats alternating toe touchesWalking RDL gallopLunges scorpionlateral lunges 2:00 couch stretch Gymnastics (5:00): 2X8 push ups8 push ups (hands out wide)8 push ups (hands in close/touching) Strength (12:00): Single leg RDLWarm up with bodyweight then do3 sets of 8 (4 per side) WOD (28:00): 4XRun 800mRest 2:00 Stretch/roll out
Dynamic warmup (10:00): Alternating toe touches Lateral crab walkFrankenstein walks Leg swingOstrich walks pass throughsLope 2:00 couch stretch Gymnastics (16:00): 3-4X3:00 Handstand work. Holds, walks, push ups, etc.15 V ups Strength (15:00): 6:00 warm upBack Squat – 1 set of 20 reps WOD (14:00): 4X30 second ME double unders30 second ME walking lunges30 second ME…
Dynamic warmup (10:00): 2:00 squat hold adductionslunging push ups lizard walkabductions pass throughsgallop good morning’s w/PVC Gymnastics (14:00): 3X8 ring rows8 box squats Strength (16:00): Press6:00 warm up0:00 5 reps, 4:00 5 reps, 8:00 5 reps WOD: (15:00) 3X10 deadlift15 goblet squat200 meter run25 hand release push ups Stretch/roll out