June 17, 2020

Posted Jun 16th, 2020 in WOD

FIT

Warm Up2:00 run
10 lunge and reach
10 pvc muscle snatch (slow)
10 pvc overhead squats
10 lunge lunge jump squats


On a running clock...
AMRAP 7
10/side sa suitcase deadlifts
10/side sa oh lunges
10 side to side push ups

--REST 3--

30 power snatch

--REST 3--

3 Rounds
50 double unders
20 burpees
10 toes to bar

--REST 3--

30 power clean and jerks

Cool Down
1:00/side seated twist
1:00/side child's pose for lat

BURN

Warm Up
2 rounds
20 Hip openers
10 Burpee Broad Jumps
20 Straight leg sit ups
20 calf raises

Burn

TIME CAP 35
AMRAP 20
400m run
20 burpee box jump overs
40 Sit ups
20 Deadlifts

3 Sets
Rear Foot Elevated Squats
8 top range
8 bottom range
8 full range

FAMILY

Warm Up
2x
10x mountain climber stretch
10 floor sweeps
10 plank toe/knee touches
10 squats

Sweat
3 Rounds
200m run
10 bp lungesters

REST 3

3 Rounds
200m run
30 bp Russian twists

Challenge
Go for a walk or play outside