Warm Up 1 Min Double Unders 1 Min Samp Stretch 30 Sec box jumps 1 min Perfect Stretch 30 Sec GHD sit ups 1 min Quad wall stretch 30 Sec Hip extension 1 Min pretzel Stretch 30 sec Squats 30 Sec Pass throughs Skill Thruster WOD 21-15-9 Back Squat Ring Dip …
Warm up 25 Double Unders Stretching Row 500 meters 10 Wall Balls 10 Med Ball Cleans Skill Thruster WOD “Trip 7’s” 5 Rounds for time: 7 Burpees 7 Hang Power Cleans (95/65) 7 Thrusters (95/65) Time: 10:56 65#
WARM UP 1 min of Double Unders 1 min of Samson Stretch 30 sec of Burpees 1 min of Perfect Stretch 30 sec of Mountain Climbers 1 min Pretzel Stretch 30 sec of Air Squats 1 min of Quad Stretch 30 sec of Push Ups 30 sec of Pass throughs …
Disneyland. Lots of walking. Rest.
Make up day Warm Up CFWU x2 WOD 5 Rounds for time: 6 deadlifts 20 box jumps (24″) Time: 11:00 105# deadlifts
Warm UP 25 Duble Unders Streteching Run 200 meters Forward Run 200 Meters Backwards Skill Kipping Pull up WOD “Barbara” 5 rounds each for time of: 20 Pull- ups 30 push ups 40 Sit ups 50 Squats Rest precisely three minutes between each round. *Todays WOD is longer and harder …
Miami Beach, FL. Rest.
Miami Beach, FL. Rest.
Miami Beach, FL. Rest.
Travel to Miami Beach, FL. Rest.