Home Wod
14 min
1 Burpee full extension no jump
2 snatch
3 box jump or Step up or Tuck Jump
ADD 1 rep to each movement each round. (ie. 1,2,3 - 2,3,4 - 3,4,5 etc)
snatch = barbell not more than 95/65, DB/KB not more than 50/35
Day 17 Ab Challenge see video
50 crunches
25 reverse crunches
25 crunch pulse
Home Wod
Run 400m (or 2min out 2min back)
12 Front Squat
12 S2OH
12 KB Swing
Run 300m (or 90sec out 90 sec back)
12 Front Squat
12 S2OH
12 KB Swing
Run 200m (or 1min out 1 min back)
12 Front Squat
12 S2OH
12 KB Swing
Weighted but use whatever weight you have/select. ie: barbell, db, milk jug
Home Wod
10RFT
10 push Ups
10 Sit ups
10 Air Squats
AB Challenge
Day14 Abs
25 Hard Plank
25 Walking Plank
50sec Plank Hold
[refer to video on box talk]
Saturday Partner WOD
8:00am LIVE ZOOM
Dirty 30 (split)
-Weighted Vest optional-
90 air squats
80 walking lunges (weight optional)
70 box jumps / step ups
60 shoulder ball toss (any ball!)
50 push press (barbell, DB, KB, milk carton, dog, child!)
40 sit-ups ( weighted or not)
30 plank jacks
20 snatches (barbell, DB, KB, milk carton, dog, child!)
10 wall walks
