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)

Wednesday

WARM UP

Relay Race, Teams of 3
** In groups of 3. One team member races from the turf to the wall as described, completes the reps, and returns to team. Once tagged, next team members follow in turn. (All three do frankenstein walk, then all three do frog leap, etc) ** Repeat 2 or 3 rounds.

– Frankenstein Walk – 5 Squats – Frankenstein Walk
– Frog Leap – 5 Burpees – Frog Leap
– Bear Crawl – 5 Push Ups – Bear Crawl
– Crab Walk – 5 Dips (off bench) – Crab Walk

STRENGTH

Three sets of:
– Back Squat (95/135+) x 10 repsĀ – slow descent
– Rest 60 seconds
– Nose-to-Wall Handstand Hold x 60 seconds
– Rest 60 seconds
– Reverse Snow Angels x 20 reps
– Rest 60 seconds

WOD

10 min, max reps
– 40 Hang Power Cleans (75#/55#)
– Max Reps Wall Ball Shots (20#/16#)

POWERHOUSE WORKOUT

5 Rounds
– 20 HollowRocks
– 20 Supermans