Warmup: Partner Med Ball Passes Band Pull Aparts Strength: Every 2 Minutes for 10 5-8 Chin ups 5-8 Cals bike Partner WOD! 500m row while partner holds deadlift, then: 21-15-9 KB Swings Single Dumbell Walking Lunge (alternating partners) TOMORROW WE ARE CLOSED FOR THE HOLIDAY !!!
Mobility Gymnastics warm-up 3 Rounds: Dowel Passthrough x5 (Over/Under), Bottom of dip hold x10s Practice Muscle-ups: Low ring transition > Jumping Transition Work Emom x6: 3-5 Muscle-ups or Transtition catches WOD For time: 40 Cal Ski/Bike/Row, 30 Pull-ups, 20 Cal, 10 Pull-ups
Warmup: Burgener & Mobility Strength: EMOM x8 Deadlift Hang Power Clean Below the knee clean EMOM x8 Clean Power jerk Split Jerk
Warmup: Tabatta Row mobility Strength: EMOM x8 3 Back Squats WOD: 3 Sets- 10 Wallballs 10 Box Jumps 10 Burpees 1-1 work to rest ratio
Warm-up Rolling! Lift 5 sets: 6 Lunge to box step-up WOD 5 Rounds: 1 minute of Shuttle run 1 minute of Skipping 1 minute of Squats 1 minute of Assault Bike 1 minute of Kettlebell swings 2 minutes of Rest
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