LUN
w/up
3 round
6 plate goodmorning 2” bottom
6 GTOH
12 down+up
wod
“DT”
5 rft
12 DL @70/47
9 HPC
6 STOH
c/out
Couch stretch
Pigeon pos.
MART
w/up
3 round
10 rr
10 lunges
5 step BP
wod
EMOM 20’
-1/2 rope climb
-15/20 boxjump
-12/15 swing
-12 bp
-rest
c/out
B+a
MERC
w/up
10” on 5”off
5+5 Bird dog
5+5 Side Plank
5+5 leg Swivel
wod
Tempo Front squat
5×7 @2211
R90”
Then
2×5 @same load
c/out
2-10 pullup
10-2 push press @30/20
GIOV
w/up
2x
10+10 1 leg skip
10+10 1 leg rearkick
wod
Run
3x 8’on 3’off
c/out
Amrap 4’
9 as
7 situp
5 pushup
VEN
w/up
10 fw to bw wrist Palm up
10 fw to bw wrist Palm down
10 bottom squat position toracic rotation 2” top
wod
20’ to find 1 heavy sq clean
c/out
Every 30” x 20
1 sq clean @70%
SAB
w/up
3 x 40” on 20” off
-banded row seated
-hollowrock
-scap. Pullup
———————
Emom8’
-pullup 30%+1
-8+8 upright row
———————
wod
Amrap 12’
4+4 DB Hc+j
8 ttb
32 DU
c/out
B+a
kids*
**MART
w/up
2 round
10 + 10 Duck walk
10 Jumping squat
10 + 10 Frontal plate duck walk
10 Jumping squat
skill
Clean
wod
Amrap x’
Ladder +1
Clean
Burpees
c/out
Pizza guy
GIOV
w/up
Hanging monkey
Würstel
skill
TTB
wod
Amrap x’
4 Ttb
4+4 Db snatch
c/out
Pvc game