102313

Dumbo Rocks!

Wednesday

Pre Structural/Strength: 3Sets. (10)
1. Row 250m, Rest 30 sec
2. Weighted Box Step up 6 each leg, Rest 30 sec
3. Weighted Sit Up 10-12, 2020 Rest 30 sec

WOD: 'The Grind'
800m Run
50 Double Unders (130 Single Unders)
40 Pull Ups (Adv = C2b Pull Ups)
30 Overhead Walking Lunge w/bumper plate (each leg)
20 Burpee w/jump Over box
10 Generators
1 Rope Climb
Run 400m w/bumper

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Level 1

Pre-Skill : 150m Row 2 sets

Skill Builder: Double Under

WOD:
400 Run w/bumper
50 Sit Ups
40 Double Unders (120 Single Unders)
30 Walking Lunge
20 Burpee w/jump over box
10 Burpee Pull Ups
Run 400m w/Bumper

Thursday

Pre Skill: Speed & Agility Drills for 5-10 min

Skill Builder/Strength: EMOM for 10 Min, build to a 1RM Hang Squat Clean

WOD: (12)
B1. Push Up/HSPU 20 Sec AMRAP, Rest 20 sec
B2. Back Extension 15
B3. Single Leg Lateral Box Jump 5 each leg, Rest 20 sec

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Level 1

Skill Builder: Sets of 5 reps Hang Power Clean (10)

WOD: Full Tabata at each station (starting at any station - 1 Rd rest to transition) 

Ball Slams 

Sit Ups

No Push Up Burpee

You miss 100% of the shots you don’t take. –Wayne Gretzky



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