~5:00 Cardio
then
~5:00 Mobility
For Time:
30x Thrusters Barbell or DB
30x Wall Balls
30x Burpees
**STRENGTH AFTER WOD**
3×8 Front Squat w/2xDB
3×8 Shoulder Press w/2xDB
3×8 French Curls w/2xDB
3×8 Curls w/2xDB
*All weight is #AHAP
*Should be able to complete in 20:00
~5:00 Cardio
then
~5:00 Mobility
“Deck of Cards”
Spades – Air Squats
Clubs – Push-ups
Hearts – Sit-Ups
Diamonds – Burpees
**Pull each card out of a shuffled deck, each # of the card matching the suit is the amount of reps you do. Pull one last card, # of that card is the amount of rounds you do. Get after it…
FINISHER
3-5×10 Slam Ball + Burpee (LVL1=3)
Rest 30sec between sets
2x 1:00 Plank (each arm)
Rest 30sec between sets
3×12 v-ups
Rest as needed between
~5:00 Cardio
then
~10:00 Mobility
CAPTAIN AMERICA
20x Plate Squats
10x Push-ups
20x High Knees – 1x Tuck-Jump every 10x
1:00 Plank
10x Plate Sit-ups
20x Mountain Climbers
10x Plate Russian Twist
*Plate = 25#/10#
**L3 5 rounds, L2 3 rounds
Zanshin, Mushin, Fudoshin: Apply the ways of Karate-do to harness the Warrior’s Mind
(more…)
~5:00 Cardio
then
~10:00 Mobility
REAPER ‘SHORT’ CARD
5x Rounds – KB/DB WOD
30x KBS
30x Snatch (15x each arm)
30x Push-press (15x each arm)
10x Thrusters (each arm)
10x Burpees