FIT
WARM UP
30 Jumping Jacks
10 Tin Mans
10 Floor Sweeps
10 Lunge & Twist
10/side Single Leg Deadlifts
10/side Upright Row
10 Push Ups
10 /10 Single arm Thruster
STRENGTH
5 sets
6 Deadlifts
SS – 3/side Explosive Pistols with Counterweight
or
8/8 B stance RDL with DB/KB
Work up in weight for deadlifts.
For the pistols, hold a 10-15lb plate in front, descend under control, on the way up try to explode into a jump.
WOD
5x, Each For Time
10 Strict Handstand Push Ups
10 Weighted Step Ups
10 Power Clean & Jerks
REST 1:00 Between Rounds
D – choose weight
F – 115/75
P – 185/125
COOL DOWN
1:00/side Seated Twist
1:00 Childs Pose
BURN
WARM UP
10 Lunge And Reach
10 Tinman
10 Floor Sweepers
10 Jump Squats
10 Kb Swings
SWEAT
A) 1 min on 1 min off x4 (8 min)
Max effort Wall Balls
B) 1 min on 1 min off x4 (8 min)
Max effort KB Swings
C) :30 on :30 off x6 (6 min)
Jump Lunges
D) 3 Sets
:30 Extended Arm Plate Rotation
(Think Steering Wheel)
12 Overhead Tri Ext With Plate
12 Bent Over Row With Plate
