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| Welcome to the Herd Christabelle |
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| Diana |
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| and Jamie! |
Friday
All Levels: (CAP)
Strength: Bench Press 5 x 5
WOD:
Alt 16 EMOM - (30sec on/30sec off)
Ring Dips (static hold) 30sec
Power Clean (must touch and go - as soon as you're off, set is over) 30sec
Split Jumping Lunge (each leg) 30sec
Row 30sec
Saturday
All Levels: (CAP)
Skill Builder: Work on handstand holds & handstand Push ups for 5 - 10mins
WOD:
20 Front Squats
30 Box Jumps 30"/24"
40 KB Swings 1.5/1 pood
50 Wall Ball Shots 20/14
* Rest 5 minutes (from the final person finishing) Then Repeat!
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Skill Builder: Front Squat & Movements
WOD:
20 Goblet Squats
25 Box Jumps
30 KB Swings
35 Wall Ball
* Rest 5 minutes (from the final person finishing) Then Repeat!
Sunday
Team WOD: (NO CAP)
AMRAP 5 Rest 3 minutes 3x
Team of 2 split up the reps any way they need.
21 Goblet Squats (KB Front Squats - or just regular squats)
15 Burpees
9 T2B (or hanging knee raises etc - scale as needed)
Sprint 100 (both team members must run together)
When you dance, your purpose is not to get to a certain place on the floor. It's to enjoy each step along the way. - Wayne Dyer
Post time, load, or reps completed to comments.
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