Thursday, May 16

June 28, 2019

 

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Handstand Hold (AMRAP - Rounds)

5 Rounds :30 On :30 Off

Metcon (3 Rounds for reps)

3 Rounds For Reps:
Partner Wod
10 Min Amrap:
800m Run
16 Burpees
6 Rope Climbs
6 Sled Push - 50 feet
Rest 3:00 Min

10 Min Amrap:
100 Cal Bike
16 Burpees
6 Rope Climbs
6 DBall Carry - 50 feet
Rest 3:00 Min

10 Min Amrap:
250 Double Unders
16 Burpees
6 Rope Climbs
6 Farmers Carry - 50 feet
Rest 2:00 Min

*One person works, One Rests
*Split Reps

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