Team Day Friday

WARM UP

3 Rounds
– 5 Junkyard Dogs
– 10 Partner Squats
– 50ft. Wheelbarrows

TEAM WOD

20 min AMRAP
– 7 Burpees
– 7 Box Jump Overs
– 7 Push Press (155#/105#)
– 7 Dips (on box)
– 21 Double-Unders


POWERHOUSE

4 Rounds
– 10 (each) Partner Glute-Ham Raises
– 10 (each hand) Partner Plank Taps
– 10 (each direction) Partner Wall Ball Pass Arounds
– 10 (each) Partner Wall Ball Sit Ups

 

Team Day Monday

WARM UP

Hungry Hippos

STRENGTH/SKILL

15 minutes Handstand work: Spend 15 minutes working on your handstands or HSPU. For those who can’t yet kick up, work on or up to belly to the walls. If you can kick up to a HS, spend the time working on handstand holds, free handstands, or HSPU variations.

Partner WOD

15 MIN AMRAP

Buy in: 200m forward/backward run: first 100 meters Partner A runs forward and Partner B runs backwards. Switch for second 100m.

Perform the WOD as follows: Partner A does 1 rep, then Partner B does 1, then 2 & 2, etc to prescribed number of reps:

6 Box Jump Overs
8 HR Pushups
10 KBS (35/50)
8 AMSU
6 Goblet Squats

 

Powerhouse Workout (optional, if time allows):

4 Rnds
-25 Ceiling Stomps
– 25 Flutter Kicks (4 count)
– 25 Floor Wipers
– 25 Bicycles