FIT
WARM-UP
40 Grasshoppers
30 Bicycles
20 Alt V-Ups
10 Hollow Rocks
10/side Single Arm Press
5/side Windmills
10/side Step Ups
10 Pike Push-Ups
15 Jump Squats
FIT
STRENGTH
Single Arm Press
7 – 7 – 7/side
Push Jerk
7 – 7 – 7 – 7 – 7
With Exactly 60sec Of Rest Between Sets
Work up in weight for the single arm press if possible. Choose a challenging weight that you can maintain for the push jerks.
WOD
AMRAP 7:00
1-1, 2-2, 3-3, 4-4, Etc
Box Jump Over
Strict Handstand Push Ups
At 7:00 Go Straight Into…
30 Front Squats For Time
D – Tripod Or Pike Push Ups, Choose Front Squat Weight
F – 115/75
P – 155/105
COOL DOWN
1:00/side Doorway
1:00/side Sleeper
BURN
WARM-UP
30 Plate Jumps
20 Plate Ground To Over Head
10 Mountain Climbers
30 Plate Jumps
20 Russian Twists With Plate
10 Air Squats With Plate
BURN
Every 3:00 x4
100 Skips or 50 DUs
20 SA Hang Clusters (Squat Clean Thruster)
4 Sets:
20 Plank Tap To DB
20 Hollow Pull Over
20 Bicycles
