Author: arnie

50 GABBY’S SIT UPS
50 REGULAR SIT UPS

8 MIN AMRAP
8/12 CAL ROW
12 KB SWINGS 35/55

REST 2 MIN

8 MIN AMRAP
8/12 CAL BIKE
12STEP UPS 55/75

30 SECS HANG FROM PULL UP BAR

200 MT TOTAL
25 MT HIGH KNEE
25 MT BUTT KICK
JOG 50 MT
RUN 100 MT BACK

10 PUSH UPS
10 AIR SQUATS

WOD

WITH A PARTNER

RUN A MILE( SPLIT HOWEVER YOU WANT)

20 RDS OF CINDY ( 5 PULL UPS
10 PUSH UPS
15 AIR SQUATS

ALTERNATING RDS
PARTNER 1 WILL DO RD 1
PARTNER 2 RD 2
PARTER 1 RD3 AND SO ON…
AFTER 20 RDS
1 MILE( SPLIT HOWEVER YOU WANT)

40 MIN CAP ! HOW FAR CAN YOU GO?

1-BEAR CRAWL TO THE FIRST CONE
2-BROARD JUMP TO THE SECOND CONE
3-SPRINT TO THE 3RD CONE TOUCH THE GROUND AND SPRINT BACK
3X EACH PERSON

WOD

16 MIN AMRAP
6 BURPEES ON PLATE
6 DB ONE ARM OH LUNGES(TOTAL)20/30
25/45( NO NEED TO EXTEND HIPS ON TOP)
12 DB POWER SNATCHES( TOTAL)
12 D/L 135/185

3 RDS
12 POWER CLEANS 105/155
100 MT OH PLATE CARRY 25/45
24 SIT UPS WITH MED BALL SIDE TO SIDE

EVERY TIME YOU PUT THE KB DOWN DURING FARMERS CARRY OR DROP THE PLATE DURING OH WALK ( 12 JUMPING SQUATS RIGHT AWAY)

RX+ 65/95
RX+ BURPEE MU ( RING OR BAR)