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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Wednesday

WARM UP

3 Rounds

10 Inchworm Pushups
10 Lunges
10 Burpees

STRENGTH & SKILL

30 Dumbbell Man-Makers

 

WOD

30-20-10 reps, for time of:

Wall Ball, 20/16 lbs
Box Jump, 30/24
Kettlebell Swing, 55/35 lbs

POWERHOUSE WOD

5 Rounds of:

10 Hanging Straight Leg Lifts
10 Hanging Oblique Knee Tuck
10 Hanging Bicycles