at gym wod
6:30-9 am
Ten 1-minute rounds of: 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) 3 deadlifts Max rower calories Rest 2 minutes between rounds.
♀ 175 lb ♂ 255 lb
scale: Five 1-minute rounds of: 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) 3 deadlifts Max Rower calories Rest 2 minutes between rounds.
♀ 95 lb ♂ 135 lb
At home wod Mobility- Calf bone saw PNF hamstrings Painball Warm up- 6-10-12 Lunges Pushups Sit-ups Wod- 5 rounds 5 kB cleans 10 inch worms 15 jumping jacks
At gym wod 6:30-9 am 3 rounds for time of: 50-m lunge in AFSAP 1 burpee per lunge step taken Scale: 3 rounds for time of: 25-m lunge in AFSAP 1 burpee per lunge step taken
At home wod Mobility - PNF hamstrings Doorway shoulder stretch Warm up - 10-6-2 Lunges w same side elbow to floor Jumping jacks Inch worms Wod - 4 rounds 10 decline pushups 15 sumo squats (yup, sumo s