HAPPY BIRTHDAY GABE!! Warm up: Wheelbarrow races Skill work: Underhand toss practice WOD: AMRAP 5 Push ups 10 Squats 15 Star Jumps Underhand ball toss over the pull up bar Game- Gabe’s Birthday Choice
Warm Up Junk Yard Dog Skill Work - Revise – Push Press - Waiter Walk WOD AMRAP One partner holds the plank position while the other performs 10 Push press Partners switch rolls and repeat. Each partner takes one dumbbell and holds it overhead for a 30m Waiter’s walk
Warm Up 3 Rounds 15 m broad jump 15 m crab walk 15 m Roving Plank 3 Forward Rolls Skill Work - Revise – Push Press - Waiter Walk WOD AMRAP One partner holds the plank position while the other performs 10 Push press Partners switch rolls and repeat. Each partner takes one dumbbell and
Warm Up 3 Rounds 20 sec Squats 15 sec Plank hold 10 sec Tuck jumps Skill Work - Revise – Thruster - Revise – Pull ups WOD 20-15-10 . Push ups . Thrusters
Warm Up 3 Rounds 20 sec Squats 15 sec Plank hold 10 sec Tuck jumps Skill Work - Revise – Thruster - Handstand kick-ups WOD 15-10-5 . Push ups . Thrusters GAME!
Warm Up – Junk Yard Dog Skill Work – Revise – Press – Practice – Pull Ups WOD – AMRAP – 2 x 4 minutes – rest 2 minutes between rounds • 5 DB Press • 10 Weighted Walking Lunges • 15 Sit ups
Warm Up – Rotational Warm Up then 2 minutes skipping practice Skill Work – Revise – Front Squat – Revise – Push Up WOD – AMRAP – 15 Minutes • 200 m run • 20 DB Front Squats • 20 Push Ups
Warm Up – Rotational Warm Up then Follow the Leader Run Skill Work – Revise – Front Squat - Revise – Push Up WOD – AMRAP – 10 Minutes •100 m run •10 DB Front Squats •10 Push Ups Game – “Tom’s Birthday Choice”
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