Happy Birthday Kay!!!
Warm Up: 3rds 200m Run 5 x Burpees 10 x Roll Outs 15 x passovers
1 x Max Strict Pull Ups
Strength: OTM for 10mins 2 x SDLHP
WOD: FT
25 x...
Warm Up: 400m Run + Mobility + 10mins of DU
Strength: OHS 3,3,2,2,1,1,1
WOD: 20min Time Cap
50 x hang cleans (60/42.5)
* Everytime the bar touches the ground you must complete 30 double unders...
Warm Up: 3 rds 200m run / 5 x Tuck Jumps /10 x MC / 15 x Roll Outs
Handstand Practice
Strength:
5 x 5 Deadlifts Increase Weight each set
3 x 8 Good Mornings
WOD: 3RFT
10...
Warm Up: 3rds 5 x Ring Dips / 10 x Mountain Climbers / 15 x DU + Mobility
Strength: Front Squats 3,3,2,2,1,1,1
WOD: 3RFT
10 x Hang Cleans (65/40)
20 x Push Ups
40 x...
Warm Up: 3rds 200m Run 5 x Tuck Jumps / 10 x Pass through / 15 x Sit ups + Mobility
Strength: Pistol Progressions OR Muscle Up Progressions
WOD: 7mins to get...
