Warm up
400m run
Then 2 rounds of 15reps:
-hip circles
-pull ups
-dips/ jump to support
-GHD sit ups
-GHD back ext
-OHS
Skill
Double unders & wall ball
WOD
For time:
Wall ball & double unders
50-40-30-20-10
WOD #2
Warm up
Jump rope 2 minutes
Then 2 rounds of 15reps:
-hip circles
-knees to elbows
-super rocks
-push ups
-three wall climb to hand stand
-walking sampson
Skill
Med-ball clean & med-ball toss over bar
WOD
Tabata the following:
Pull ups
Push ups
Med-ball clean
Med-ball toss over bar
Burpees
Run
WOD #3
Warm up
15 reps of:
-partner jump overs
-partner push ups
-partner PVC toe taps
-5 reps partner spot to the top of a dip on the rings
-inch work
-lunge complex
Skill
OHS
WOD
OHS
3-3-3-3-3
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