Term 1 Week 3 WOD EMOM for 10:00 5 front squats, and 3 jumping squats -then- 3:00 Max burpees SKILL: 3x 100-meter farmer’s walk 10 weighted box step-ups Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Term 1 Week 3 WOD AMRAP in 10:00min 100-meter run 10 box jumps 10 push-ups SKILL: 3x 30-second hollow hold => 5 hollow rocks 20 butterfly sit-ups Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Term 1 Week 2 WOD 2 rounds 2:00 – strict pull-ups or ring rows rest 1:00 2:00 – kettlebell swings rest 1:00 2:00 – burpees rest 2:00 SKILL Handstands Pike HSPU Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Term 1 Week 2 WOD 5 rounds 10 push-ups 100-meter run 10 wall ball shots/goblet squats 4 x 25-meter lateral shuttle SKILL: 3x 3 wall walk-ups 30-second overhead dumbbell hold Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Partner WOD Run 600m together 42 Thrusters 95/65lbs 42 Pull ups Run 600m 30 Thrusters 30 Pull ups Run 600m 18 Thrusters 18 Pull ups
20min AMRAP: 9 Bench press body weight 12 Deadlift body weight 15 Pull-ups