Monday April 16, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 20 sec TVW, 20 sec plate back flies, 30 sec butt ball air squats, 20 sec fwrd alt lunges, 20 sec MB squat clean, 20 sec hanging shrugs, 5 box jumps/step-ups

SOD 

3 sets of each: (12-15 min)
DB Forward Walking Lunge x 20 steps total (wt = athlete’s choice) (1 DB/KB per hand)
DB Bent Over Back Row (6-8/arm)
Rest 60 seconds between sets.

WOD 1 

5 min AMRAP of:
20 Double Unders / 40 Single Unders
10 RKBS (53/35)

Rest 2 min, and then…

WOD 2

5 min AMRAP of:
3 DB Man-Makers (pushup row-row, squat clean, thruster = 1) (50/35)
10 Box Jumps (Mod: Step-Ups) (24/20)

Rest 2 min, and then…

WOD 3

5 minute AMRAP of:
5 Toes to Bar
5 MB Squat Cleans (20/14)