Warm-Up
3 Minutes Cardio of Choice
– Into –
3 Minutes Self Directed Stretching and Foam Rolling
– Into –
30 Seconds Work / 5 Seconds Rest
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Dynamic Squats
Inchworms to Downward Dog
Band Lat Pull Downs
Band Deadlifts
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Burpees
3 Db Deadlifts
3 Db Clean and Jerk
3 Db Snatches
3 Knees to Chest
200M Run
WOD
Teams of 3 ~ AMRAP 25
COMPETITIVE
In Pairs ~ Split Work
10 Rounds (10 Minute Time Cap)
10 Burpee Over Db
10 Db Snatches (50/35)
10 Knees to Chest
Rest 2 Minutes
In Pairs ~ Split Work
For Time (13 Minute Time Cap)
60 Db Goblet Deadlifts (50/35)
40 Db Facing Burpees
30 Single Db Clean and Jerks
200 M Run Together
30 Single Db Snatches
40 Db Facing Burpees
60 Db Goblet Deadlifts
PERFORMANCE
In Pairs ~ Split Work
10 Rounds (10 Minute Time Cap)
10 Burpee Over Db
10 Db Snatches (35/25)
10 Knee Raises
Rest 2 Minutes
Im Pairs ~ Split Work
For Time (13 Minute Time Cap)
60 Db Goblet Deadlifts (35/25)
40 Db Facing Burpees
30 Single Db Clean and Jerks
200 M Run Together
30 Single Db Snatches
40 Db Facing Burpees
60 Db Goblet Deadlifts
LIFESTYLE
In Pairs ~ Split Work
10 Rounds (10 Minute Time Cap)
10 No Push-up Burpee Over Db
10 Db Snatches
10 Knee Raises
Rest 2 Minutes
Im Pairs ~ Split Work
For Time (13 Minute Time Cap)
60 Db Goblet Deadlifts (35/25)
40 Db Facing No Push-up Burpees
30 Single Db Clean and Jerks
200 M Run Together
30 Single Db Snatches
40 Db Facing No Pish-up Burpees
60 Db Goblet Deadlifts