(Glycolytic)
WOD Review then warm up all together: 200m jog, 5 long pause air squats, 5 x push-up into downward dog, 5 traveling Spiderman crawls/leg, 5 rev lunges/leg, 5 plate ground to OH, 5 burpees
(36 min total)
WOD 1
AMRAP 8
10 Plate ground to overhead (45/25) (50+ 25/15)
10 Air squats
200m Run or 15/9 cal (bike or row)
Rest 3 min
WOD 2
AMRAP 8
10 Toes on plate push-ups
10 Plate reverse stepping lunges (5/leg) (hold plate anyway)
10 Hollow rocks
Rest 3 min
WOD 3
AMRAP 6
1 Indoor loop with plate or 8/5 cal (bike or row)
10 Plate squats (hold plate anyway)
15 Mountain climbers/leg (https://www.youtube.com/watch?v=ckaRjXaLiiM)
Rest 2 min:
WOD 4
AMRAP 6
1 indoor loop or 8/5 cal (bike or row)
12 Burpees to plate
Gymnastics (6:30 PM)
Bar Muscle Up Practice
Use 15 minutes to practice one of the following:
-BMU
-Jumping BMU
-Banded BMU
WOD
12 Rounds with a partner:
6 TTB (K2C)
8 DB DL (50/35)
10 Cal Bike
