WF: Training 10x rounds :30 on / :10 off Bag work
‘1776’ WOD
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps involving all exercises in any order
[1:20:20]
Katas
Taigo 1, 2, 3
Too San
Pinan 1, 5
Seiunchin
Konku
WF: Training 3x Rounds
500m Row
20x Snatches @ 95#
1 Mile Walk
WF: Training Hercules ‘12 Labors’
*Complete Max Reps of Each 2:00 for each w/1:00 rest in between
Plank
Push Press 115#/75#
V-ups
Burpees
Deadlifts 225#/155#
Sit-ups
Dumbell Alt Arm Snatch 50#/35#
Lunges
Wall Balls
Box Jumps 24″/20″
Air Squats
Push-Ups
WF: Training 20:00 EMOM
Min 1: 6x Burpees
Min 2: 10x V-ups
Min 3: 6x Push-ups
Min 4: 15x Air Squats
5×8 2xDB@35# Push Press
1x Tabata Echo Bike @300-350
½ Mile Run w/Weight Vest
WF: Training 15:00 AMRAP
15x Box Jumps
15x Push-ups
15x V-ups
15x Wall Balls
Then
5×3 Pull-Ups