A. Gymnastics- 10 min cap work quickly Max seated box jump. Sit on one box on the 20" side and jump onto another box. add plates after each successful jump.
B. SWOD- time cap 15 min Squat Clean (3 rep max... shoot for tap and go....) C. WOD- EMOTM for 10 min 2 burpees 3 front squats at 75% of SWOD and 55% for women from the ground 4 T2b sub K2E if you go over the minute finish the round and take the remainder of the next minute off... this isn't an AMRAP... challenge yourself
WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN
HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo
WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR