Grab a Skill Level worksheet and get to work! Make up a missed WOD! Mobilize!
Banded 7 as a groupthen2 sets5 Dynamic Squats5 Cat/Cow5 Inch Worms5 Plank Shoulder Taps each side
Bench Press 5 sets of 5 reps @70%
Happy 40th Birthday Coach Kimmy!for time40ft Bear Crawl40 DB Snatch alt40ft Bear Crawl40 DB SA Overhead Walking Lunge 40ft Bear Crawl40 SA DB Thruster 40ft Bear Crawl40 Weighted Sit Ups40ft Bear Crawl40 Burpee over DB*50/35 for DBs
Hip Halo as a groupthen2 sets5 PVC Pass Throughs5 PVC Good Mornings5 Leg Swings each direction each leg:10 Handstand Hold
Deadlift5 sets of 5 reps @70%
AMRAP 13Cash In – 800m Runthen10 Abmat SU7 Handstand PU
Fran + Eva + Annie + Kellyfor time with a partner2 rounds21 Thrusters (95/65)21 Pull-Upsthen800m Run (together)30 KB Swings (70/53)30 Pull-Ups then50 Double Unders50 Abmat SUthen400m Run Together30 Box Jumps (24/20)30 Wall Balls (24/14)*Only one partner working at a time except for the runs.**For DU and Sit-ups, both partners must complete both 50 DU and […]
AMRAP with a partner5 Devil Press (35/20)10 Wall Ball (20/14)15 Abmat SU*one partner works on reps while other rows. They continue working, switching as desired until 5000m Row is complete. Score is total reps of AMRAP completed during row and time to complete row.
Banded 7 as a groupthen2 sets3 Perfect Stretch on each side5 Crab Reach each side5 Scap Pull-Ups:30 Hollow Hold:30 Wall Hinge Stretch Burgener Warm Up before Metcon