Keep up the solid work Nik! 6:30pm REPRESENT!
Warmup: 10 minute AMRAP
10 floor presses
10 front rack lunge steps
10 - 10 meter sprints
+++++++++++++++++++++
Strength: 5 minutes of
Sumo Deadlift x 3
*Athlete picks weight and rest
+++++++++++++++++++++
WOD:
6x30 Kettlebell Swings 55/35# with 1 minute rest between each round
2 minute rest
6x20 Burpees with 2 minute rest between each round
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Get it, Greg!
Warmup: 4 rounds for time
10 meter bear crawl
20 jumping jacks
30 seconds L-sits
++++++++++++++++
Strength: 5 Minutes of
Bench Press x 3
++++++++++++++++++++
WOD: Teams of 3 Athletes
30 Minute AMRAP
8 Dumbell Hang Clean & Jerks 50/35’s (Alternating)
10 Medball Squat Jumps 20/14#
12/8 Calorie Bike
*Athlete must complete an entire round before switching athletes
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Did someone say snatch?
Warmup: 4 Rounds of
10 med ball cleans
10 wall balls
10 box jumps
10 Double Unders
++++++++++++++++++++
Strength: 5 Minutes
Snatch x 1
++++++++++++++++++
WOD: 30 Snatches for Time 135/95#
*Top of each minute run 4 - 10 meter sprints
