Workouts week of 7/11

WOD #1
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