1.) 20 minute AMRAP
5 Laying Kettlebell Press, right arm
5 Laying Kettlebell Press, left arm
5 Laying Kettlebell Tricep Extension
Sprint 30 feet
10 Tripod to Headstand
Sprint 30 feet
10 Sitting Feet over Kettlebell
Sprint 30 feet
10 Wall Squat
Sprint 30 feet
*2.) Every 2 minutes for 8 minutes 6 Front Squat @ 65%
*3.) Every 2 minutes for 6 rounds complete Snatch Complex:
Snatch Pull to Hang, pause 3 seconds
Snatch (from floor)
Note: start at 65% and work up to no more than 75% if itβs feeling good, concentrate on not pulling early around those knees going in to hang. If no barbell practice this with a broomstick.
*4.) 9 minute AMRAP
12 Hand release Push-ups
3 Bar Muscle Ups
*5.) 100 Hollow Rocks
At Home
1.) 28-22-16-10
Burpees
Shoulder to Overhead 50/35lb Dumbbell (do half of the reps in each set with Right arm, then half with left arm)
2.) 3 Rounds
1 min Sec Pigeon Stretch, per side
1 min Frog Stretch
1.) 28-22-16-10
Burpees
Shoulder to Overhead 50/35lb Dumbbell (do half of the reps in each set with Right arm, then half with left arm)
2.) 3 Rounds
1 min Sec Pigeon Stretch, per side
1 min Frog Stretch
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Erin Briggs
Garage WOD
5 rounds of: 10 Strict Pull-ups 10 Kettlebell Snatches, 35 lbs 10 Handstand Push-ups. 15:39.
5
0
Grace Adler
β
No sprinting or tripod. 25#DB and doubled all reps. Some light FS and BS. Why do these weights feel so much heavier at home?!!!
6
0
Liz LeCaptain
6 + 3 tricep extensions
35# / Subbed sprint for a lap around the kitchen + 100 hollow rocks
5
0
Pauly VanderKelen
3 Position Snatch: 95,115,135,155,165,175, High Hang & Hang @ 185 (failed the third). Then 5 more snatches from floor @ 185#
Lupo WOD with Laura: 1,943 Row Cash In, 100 Wallballs (Empty Barbell Thrusters), 90 DL, 80 Hand-Release Push-Ups, 70 Box Jumps 24"/20", 60 T2B, 50 Burpees, 40 Power Cleans, 30 Push Press, 20 Goblet Lunges 70#/53#, 10 Thrusters, 1,967m Row Cash Out. 135#/95# Barbell weight. We divided reps evenly. / Kari Pearce Ab Routine: AMRAP9: 10 burpees, 10 V-Ups, 10 Plank Walk-Outs, 20 Heel Touches, 10 Seated Leg Lifts: 3 rounds + 9 Burpees.
1
0
Theresa Rosenquist
β
**
**10 sec on AB = 1.8 miles; 4or5 rounds. #26 KB. β> ME HSH: 2:37; 1K row: 4:18 (π₯Ί); #75 FS.
8
0