SKILL: Hungry Hungry Hippos WOD: Teams of 4 – 3 Rounds 1 min Intervals each: Row for cal. Box Jumps KB Swings MB Cleans Rest
WOD
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LIFT: Deadlift 1 x 5 WOD: AMRAP in 9 10 Frotn Squat @ 105/75 20 Ball slams @ 20/15 30 Double unders
SKILL: 400m Run for time WOD: AMRAP in 15 10 V-ups 15 squat jumps 20 KB Swings @ 24/16 kg
LIFT: Press 5 x 5 WOD: 6x 10 slingshots @ 20/12 kg 20 KB Highpulls -EMOM stop & complete 5 burpees-
SKILL: V to Hollow Body – “Sally” version WOD: EMOM x 12 min 1 Deadlift @ 135/95 1 Power clean 1 Hang power clean
LIFT: Back Squat 5 x 10 @ 135/95 WOD: ANNIE 50-40-30-20-10 Double under’s Sit ups
SKILL: Agility ladder drills WOD: 21-15-9 thrusters @ 95/65 Step ups w/ bar in front rack
LIFT: 2 Snatch EMOM for 10 min. WOD: 4 Rounds 3 Broad Jump 6 Burpee tuck jumps 9 Ball slams @ 20/15