Friday, June 2

WARM UP

45 sec: Single Unders
15 sec: Rest
45 sec: Plank Hold
15 sec: Rest
45 sec: L Foot Singles
15 sec: Rest
45 sec: Crab Walk
15 sec: Rest
45 sec: R Foot Singles
15 sec: Rest
45 sec: Handstand Hold
15 sec: Rest
45 sec: Double Unders (attempts – no subbing singles)
15 sec: Rest
45 sec: Sit Ups

WOD

8 Min AMRAP
– 3 Laps
– 10 Double KB Push Press
-10 Double KB Fr Squat

4 Min Rest

8 Min AMRAP
– 20 Jumping Lunges
– 15 Hand Release Push Up
– 10 DL (205/135)

4 Min Rest

8 Min AMRAP
– 20 Box Jumps
– 15 T2B
– 5 Ring Dips

Wednesday, 17 May

WARMUP

3 Rounds
– 30 Singles (Two Feet, R Leg, L Leg)
– 5 Push Ups
– 6 (per leg) Walking Lunges
– 7 Jumping Squats
– 8 Situps

 

STRENGTH

Four sets, not for time:
– 10 (per leg) Front-Racked Alternating Reverse Lunges (pick a heavy weight)
– 10 Tall Box Jumps (24″+/3″0+) (jump up, then step down on these)

 

WOD

Five rounds for time of:
– 10 Toes to Bar
– 20 Wall Ball Shots (20/14)
– 40 Double-Unders (sub singles 3-to-1)