Warmup: 10 minutes of ski/bike/row Burgener Warmup & Mobility 12 minutes total: 1 minute power snatches 1 minute of sit-ups 2 minutes of power snatches 2 minutes of sit-ups 3 minutes of power snatches 3 minutes of sit-ups
Warmup: Partner chest passes band pull-aparts in between 4 rounds: 6 – 1 ½ bench press with dumbbells 12 tricep bench dips 12 power balls Partner WOD: (Alternating rounds) 7 minute AMRAP: 10 overhead walking lunges 10 calories rowing no rest, then: 7 minute AMRAP: 10 wallballs 10 calories ski
Warmup: Bird dogs with a small ball on their lumbar x5 /side *control, re-brace each time Ostrich walk x 20 steps Inchworms with a push-up x 3 Lift: 6 Double KB deadlifts (make sure thumbs are forward, so you don’t hit your fingers.) 6 bent over row/side with dumbbells Before
Warmup: Minutes 1-3: Row 5 calories / 8 calories Minutes 3-6: 3-5 inchworms with a push-up Minutes 6-9: 10 goblet squats (light weight) Go over strategy for the Open Workout below! Open Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 sit-ups
Warmup: Ski Erg: 1-7-1 Technique: Burgener + Mobility EMOM x 5: Hang power snatch Power snatch from the floor Rest 3 minutes EMOM x 5: 3 power snatch from the floor (touch and go) Technique of: Ground to overhead *Barbell cycling poses many challenges. To make it easier, slowly lower
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