Team Day Friday, 26 May

WARM UP

3 Rounds
– 30 Jump Rope (Left foot, Right Foot, slow/high OR doubles)
– 5 PVC Overhead Squats
– 5 Push Ups
– 5 Tuck Jumps

WOD

10 rounds for time of:
– 10 Overhead Squats, 115/75 lbs
– 10 Burpee Box Jump Overs,
– 24/20 in Run, 400 m

In teams of two, alternating each movement, complete ten rounds for time.

(Partner A performs 10 overhead squats; Partner B performs 10 burpee box jump-overs; Partner A runs 400 meters; Partner B performs 10 overhead squats; etc….)

400m = approx 5 laps

Sub goblet squats as necessary

POWER HOUSE (EXTRA CREDIT)

Tabata – Alternate between:
– Plank Reaches
– T Plank Transfers

Saturday, 20 May

WARM UP
3 Rounds
  • 10 up downs
  • 10 mt climbers
  • 10 air squats
  • 10 Push Up + Hand Stand
STRENGTH
Every 3 mins for 18 mins: Back Squat
3 Back Squats, 75% 1RM
 WOD
20min AMRAP:
  • 1 Rope Climb
  • 5 Handstand Push-ups
  • 1 Rope Climb
  • 5 Burpee Box Jump Overs, 30/24 in

EXTRA CREDIT

3 rounds:
  • 6 Kettlebell Romanian Deadlifts, 55/35 lbs
  • 12 Death Marches, 55/36 lbs