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 – 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)