Strength:
Barbell:
Back squat, 8-8-8-8-8
Dumbbell/Kettlebell:
Single arm overhead squat, 16-16-16-16-16, (8 each arm)
Odd object, (ie bag of dog food, duffle bag, etc)
Shoulder rack squat, 16-16-16-16-16
WOD:
Amrap in 12 minutes:
5 Strict pull-ups/ Inverted rows, (table rows)
7 Broad jumps, 5ft minimum
9 sit-ups
Post loads and rounds to beyond the whiteboard:
Midline:
Buy in/cash out:
Tabata dead bugs
WOD:
5 rounds for time:
60 Double unders/penguin taps, (or 300m run)
15 medball/odd object squat cleans, ~50/40lbs
Post times to beyond the whiteboard.
Strength:
Odd object Turkish getup*, 10-10-10-10-10-10, (5 each side)
*heaviest object available
WOD:
AMRAP in 13 minutes:
7 chair dips
14 grappling shoot throughs
7 odd object box jumps, (on the highest but safest object you can find, get weird…but safe)
Post loads and rounds to beyond the whiteboard.
