Warm Up

Warm Up

6 min AMRAP

12 Jumping Jacks
10 Forward backward lunges (5 each side)
8 push up
6 sit ups
4 Bridge lifts (lay on back with knees up, lift hips and squeeze butt)
2 Burpees

3 min self stretching

Question of The Day

Would you rather invent a new gadget or discover a new species?

WOD

Part #1

“Bring Sally Up” Back squats, partner style.

Alternating with your partner, take turns squatting and holding at bottom of squat.

Rx 95 / 135
Rx+ 115 / 155
M 65 / /95

https://www.youtube.com/watch?v=6A2V9Bu80J4

WOD Part #2

10 Rounds

12 burpees
9 Push Press (each side)
6 V-ups

Partners alternate movements each round. If you’re on your own, do 5 Rounds for time.

Warm Up

3 x
30 singles (if you don’t have a jump rope, do jumping jacks)
20 sec HSH (if you don’t have a wall to kick up on, do a plank for 30 sec)
10 lunges
5 Burpees
5 Hollow Hold to Superman

calf stretch
10 table top
reach through shoulder stretch

FRIDAY CHIPPER

For Time

100 DU’s or 150 singles (or 20 jumping jacks)
20 Burpees
20 Snatches (If doing DB snatches alternate arms, 20 per side)
20 weighted split lunges (10 on right then 10 on left)
20 Thrusters (10 with DB in R hand, 10 with DB in L hand)
20 Russian Twists (with 1 KB or DB)
200 meter run / shuffle with KB or DB farmers carry

AMRAP 6 min

10 Jumpjacks
10 forward backward lunges (5 Right and 5 Left)
30 sec hollow hold
10 Table tops
2 inch worms

Would you rather have to wear sweatpants for the rest of your life or never be able to wear sweatpants again?

Home WOD Baseline

10 Push ups
20 Burpees
30 sit ups
40 air squats
400 meter run or 500 meter row

Warm Up

400 meter run
or
500 meter row

2 x
5 MB Thrusters
10 Jumping Squats
5 Push Ups
10 Shoulder taps
10 Table Tops
2 inch worms

PVC SS
Bergener Snatch Warm Up

Question of The Day

Would you rather have eyebrows that never stop growing or eyelashes that never stop growing?

WOD

AMRAP 30 min

3 x Snatch complex
5 Ring Push Ups
30 sec Enterprise

*At the start of the WOD, and every 2 min stop and do 6 Wall Balls and 6 Lateral bar jumps.

Snatch complex =
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Floating Snatch

GO LIGHT FOCUS ON FORM!!!

Warm Up

AMRAP 4 min
10 Jumping Jacks
2 Burpees
10 Air squats
2 Burpees
10 sit ups
2 Burpees

3 x
10 Shoulder taps (hold front plank, Tap opposite shoulder, keep hips still)
2 Inch Worms
10 Scorpions
Calf Stretch

Assessment

2 min MAX Burpees

WOD

5 Rounds

200 meter run or row
50 DU’s (100 Singles) or 30 Mountain Climbers
25 Russian twist

-1 min rest-

SPRINT!! Score is your slowest round

Question of The Day

Would you rather be raised by wolves or by monkeys?