Warm Up:
400m Run
10x Burpees
25x Jumping Jacks
Mobility:
45# plates on legs
45# plates on shoulders
Pass throughs + around the worlds
Couch Stretch
Toe Touches
WOD:
12:00 AMRAP
20x Lunges
:30 Plank
20x Lunges
3x Wall Climbs
20x Lunges
15x Sit-ups
[3+73]
100x Burpees
8:00 (1:00 rounds) Heavy Bag combos
Warm Up:
400m Run
Mobility
Burpees & Misc stuff
5×1 Shoulder Press (135#)
Then
3 Rounds
400m Plate Carry 35#
15x Burpees
15x Box Jumps
Then
20:00 Partner AMRAP
200m Run
Burpees
5/5/4/4/4/4/4/4
Total Burpees: 100
@workhorse
Warm Up:
200m Run
Tabata Jump Rope
Explosive Work:
3 Rounds: 5x Box Jumps
3 Rounds: 5x Box Jumps With 20# Vest
3 Rounds: 3x Step Off Box Jumps With 20# Vest
3 Rounds: 3x Step Off Box Jumps
“Lift, Jump & Stack”
3 Rounds
5x Dumbell Snatch 50# (Each arm)
3x Step Off Box Jumps
Stack 3 Sandbags on top of two stacked boxes
Collin (3 rounds):
10x Push Press 95#
10x Box Jumps
10x Sumo High Pulls 95#
200m Sandbag Carry
Bag Work:
8x Rounds of 1:00 each
100x Burpees for time (~20:00)
WOD:
15:00 AMRAP
10x Deadlift (185#)
10x Burpee over bar
200m Run
[5+20]
Warm Up:
40x Burpees
Mobility ~5:00
WOD:
12:00 AMRAP (9+3)
3x Burpees
6x TTB
9x Push Press (65#)
12X Goblet Squats
Then
110x Burpees