Monday

 

Warmup/Mobility)

10 mins Dynamic Stretch

-8 mins to warmup movements/prep-

 

WOD)

 

A) 5 min Ascending Ladder AMRAP; 3,6,9,12,15,18… Add 3 reps each round:

Power Clean to Overhead 95/65

Box Jump Overs 24/20” (feet touch at the top – can be lateral jumps)

*Score = completed round + reps

 

—REST 5 MINS—

 

B) 5 min AMRAP:

6 Double KB Thrusters 2 x 20/12kg

8 Double KB Swing (same weight as thruster)

10 V Ups or Tuck Ups (Standard = as low as you can go maintaining hollow body, not all the way to the ground. modify to flutter kicks if needed, 20 reps/”kicks”)

 

—REST 3 MINS—

 

C) For time:

500m Run

25 Burpee Ball Slams 30/20lb (Standard = Hands on ball, chest touch. Modify to hands on ball, kick feet back no chest touch, or hands beside ball no chest touch).

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