SWOD Max clean & jerk WOD 1st minute – handstand hold 2nd minute – amrap burpees 3rd minute – wall sit 4th minute – amrap double unders 5th minute – plank 6th minute – amrap burpees 7th minute – dead hang from pull up bar 8th minute – amrap double unders 9th minute – plate […]

WOD “300” 30 reps of each of the following push press 45/65 kness to elbows squats pull ups supermans kb swings 35/55 push ups situps power cleans 65/95 sand bag lunging steps

SWOD Max back squat WOD 5 rounds of 5 kb snatch (each hand) 35/55 5 box jump w/kb 16″/20″ box & 25/35lb kb 10 ring rows 10 med ball sit-ups 15/20

WOD Surprise!! Come wearing your RUNNING shoes. 40 Day Challenge: Double Unders

Kip everything – Watch and learn SWOD: Box Snatch ME – 15 minutes Focus on speed under the bar WOD: 2x Squat @ 65% 10x Box jump 24/20 1x Run to Mail Box and back 7 rds COOLDOWN: Hamstring PNF stretch ( 5 sec contraction, 10 relaxed stretched) w bands 2 min Couch Stretch 2 […]