05.13.2020

Warm Up
3 sets of
5 DB RDLs each side @ 3030
10 Cuban press with stick
5 burpee high jump
5 tuck ups or v-ups

mobility
90/90 hip switches x 8 each side
Samson stretch x 30 seconds each side
90/90 hip switch with a hip extension at the top x 8 each side

WOD
24:00 EMOM
min 1- OH walking lunges x 8 each side
min 2- box jump overs x 10
min 3- deadlifts x 5- 10 depending on load
min 4- burpees x 8 or sledge hammer strikes x 8/side
min 5- DB rows x 10/side or slam balls x 10
min 6- rest

09.08.18

Make up Strength/Skill


WOD
EMOM 24

min 1: 60 foot sled push - empty
min 2: 8 x burpee box jump 24/20"
min 3: 20 alternating sledgehammer strikes
min 4: 12/10 cal bike
min 5: 40 DUs or 80 singles
min 6: Rest