Monday 05/11/18

Monday 05/11/18

A. WARM-UP x3

-x20 shoulder openers

-x10+x10 leg swings

-x10 squat jumps

-x10 ‘swimming’ scorpions

-x4 sprinter burpees

 

B. E2M FOR 10MINS

x6 Front squats @70-75%

 

C. PARTNER WOD – Β 12 ROUNDS FOR TIME (6 each)

8/5 cal bike

6 KB hang squat cleans

12 KB front rack reverse lunges

6 KB burpee DLs

 

(P1 goes completes this entire 2KBs complex/round , then P2 goes -> P1 – >P2)

(time cap: 25MINS)

 

6:10 CLASS

A. WARM-UP (same – instead burpees – downward dog to cobra)

B. CORE – EMOM FOR 6MINS

min1: x30 elbow jacks

min2: x30 diagonal mountain climbers (knee to elbow)

C. WOD – 6 ROUNDS FOR TIME

10 cal bike

6 DB hang squat cleans

12 DB front rack reverse lunges

6 DB burpee DLs (Sc: can be half burpees)

 

(KBs can be used if not enough DBs)

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