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

Benchmark Friday

WARM UP

Annie
50 – 40 – 30 – 20 – 10
– Double Unders (sub singles 2:1)
– AMSU

 

BENCHMARK WOD

Jeremy
21-15-9 reps, for time of:
– Overhead Squat, 95/65 lbs
– Burpees
POWERHOUSE
5 min: 15 Toes to Bar, EMOM