abs

WOD 24 rounds with partner (12 rounds per person rest while partner works) 6 devil press (40/25) 6 db box step overs (24/20) 13 calorie row Time: 57:08 (on final 4 rounds substituted devil press with 6 GHD sit-ups)  

WOD 20 min AMRAP 10 wall balls (20/14) 10 weighted lunges (20# db each arm) 10 sit-ups 10 bent over db rows / db curls (20#) 100m run Total: 7 rounds (2 rounds 35# curls, 20# curls on all other rounds)

WOD 5 rounds 10 bench press (95/65) 10 land mine thrusters (alt) (65/45) 10 GHD sit-ups 10 box jumps (24/20) Time: 17:20

WOD 2 rounds with a partner 20 partner wall balls (20/14) 200m run 20 OH lunges (20/14) 200m run 20 med ball cleans 200m run 20 partner med ball burpees 200m run 20 partner med ball sit-ups 200m run Time: 23:22

Warm up Washed Owen’s car WOD “Deck of Cards” w/ Kat ♦️- curls (per arm) (20/12) ♠️ – obliques (per side) (44/35) ♥️ – wall balls (20/14) ♣️ – kb swings (44/35) J – 25 sit-ups Q – 100m run K – 12 OH lunges w/ plate (35/25) A – …

Washed car WOD “Cooper” 10 rounds 10 burpees 10 air squats 10 push-ups 10 sit-ups 30 min time cap Time: 21:51 (substituted burpees with 5 rounds of in-n-outs and 5 rounds of box jumps)

WOD 1000m row 3 rounds 10 t2b 10 burpees 10 kb swings 1000m row Time: 17:55 Rx (1.25 pd)

WOD 10 Rounds 6 pull-ups 9 push-ups 12 sit-ups 15 air squats 30 double unders Time: 30:02 (substituted pull-ups with 1.25 kb swings on 8 rounds, substituted double unders with 10 calorie row on 5 rounds)