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Warm-up 7 minutes (steady) Double-Unders – 20 seconds Hip Flexor Stretching – 20 seconds per leg Reverse Lunges – 10 Hang Muscle Cleans (45#/35#) – 10 Workshop 5 Rounds Sprint – 100 meters Time Cap 16 minutes If desired, post scores to comments!
Warm-up 7 minutes (steady) Russian Kettlebell Swings – 30 seconds* Pull-ups (strict as possible) – 5 Boot Strappers – 10 *grab the kettlebell you want to workout with Workshop 4 Rounds Handstand Push-ups + Pull-ups to failure every 3 minutes Time Cap (for last section) 10 minutes If desired, post scores to comments!
Warm-up 7 minutes (steady) Pause Push Press (45#/35#) – 10 V-Twists (35#/25#) – 20 Reverse Lunge-to-Elbow Touches – 10 Double-Unders – 20 seconds Workshop 5 Rounds 50 Double-Unders + 15-20 Toes-to-Bar every 3 minutes Time Cap 15 minutes If desired, post scores to comments!
Warm-up 7 minutes (steady) Boot Strappers – 10 Chest-to-Floor Push-ups – 10 Chin-ups (strict as possible) – 5 Workshop 5 Rounds 20 Chest-to-Floor Push-ups + Chin-ups to failure every 3 minutes Regular WOD 12 minute AMRAP a) Burpees – 10 b) Squats – 100 c) Burpees – 20 d) Squats – 75 e) Burpees – ...