Team Day Friday

WARM UP

400 Meter Jog

Then 2 Rounds of the following across the court (width-wise):
Lunge + Twist
Bear Crawl
Walking Knee Tucks
Inch Worm Crawl
Walking Quad Stretch

STRENGTH

3 Laps (BB Court) Farmer’s Carry (55/35)
18 Steps Death March
2 Laps Farmer’s Carry
12 Steps Death March
1 Lap Farmer’s Carry
6 Steps Death March

 

TEAM WOD

12 min AMRAP

In teams of three, with one partner per station, complete as many Dumbbell Man-Makers. Rotate when run is complete.

Station 1 – 400m Run (2 laps around the outside of the building, or 6 around the bb court)
Station 2 – Dumbbell Man-Makers (15/10#)
Station 3 – Rest

 

POWERHOUSE

3 Rounds
-15 Hanging Leg Raises
– 15 Hanging Oblique Knee Tucks

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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