WOD: “Ab Friday” -Fri 1.10.14
2 Min Scissor Warm Up 28 Min AMRAP of 10 Weighted Crunches (45/25) 30 Pass Betweens (15/8) 10 Reverse Crunches each Hand (15/8) 5 Burpees
2 Min Scissor Warm Up 28 Min AMRAP of 10 Weighted Crunches (45/25) 30 Pass Betweens (15/8) 10 Reverse Crunches each Hand (15/8) 5 Burpees
Skill: Bentover Row WOD: 12 Min AMRAP (open 13.2) 5 Push Press (115/75) 10 Deadlift (115/75) 15 Box Jumps (24/20) 3 MIN REST
Practice: Crunch to Wall Ball WOD: Teams of 3 to 4 30 Minutes 20 Calories on the Row 20 Burpees 20 Bench Press (135/65)
Skill: Back Squat 5×5 (10minutes) WOD: Reps: 10-1 SDHP (95/65) 1-10 HRPU 20-2 Front Rack Lunges (95/65) (1 for 1) 30 min cap Firebreather:
Skill: Snatch Practice: EMOM: 3 Touch-N-Go Snatches…3rd Snatch into 3 OHS. (minutes 0,1, 2, 3, 4, 5) WOD: For Time 3 rounds of: 5
20 Front Squats (135/95) 1 Min Plank 20 Overhead Step Ups (45/25 plate) 1 Min Plank 20 Wall Balls (20/14) 1 Min Plank 20 V-
HAPPY BIRTHDAY TINA AND DAD Review: Dumbbell Snatch Skill: Deadlift – 3RM (5, 5, 3, 3, 3) – 10 minutes on the clock 3
Sprint Knee to Ball Slam Ball Tire Flip Rope Slam Hip Band Walk Plank Hop TRX Row Shoot Through Rower Plank 30:20, 30:20, 30:20, 20:20,