TWELVE (Rounds)
W.O.D
Amrap 12
15 Box jump or step ups 24/20
15 Abmat sit ups
Finisher
5 minutes lax shoulders
Then
30 sec quad stretch L/R
30 sec calf stretch L/R
30 hip rotations L/R
Aerobic awareness day (Reps)
W.O.D
FGB clock 30 sec on 30 sec off
Tire sledge 8#
Rope slam
Temper tantrums 15/10 (KB must touch ground)
Ball slams 8# hard ball
Mountain climbers(every rep counts)
Finisher
30 sec iso y hold per side
30 cuff iso
30 sec butterfly stretch
30 sec starett hip opener per side 30 sec bent over hamstring stretch
Appeal to God(Check In)
Start up Coaches choice
W.O.D
3rds of the following:
1. GHD sit-ups
2. V-sit
3. Static hold on rings(top of push up position)
4. Tuck hang
5. Right plank
6. Front plank
7. Left plank
8. Vertical sit up
Set the clock for 24:00 minutes 30 seconds of each movement followed by 30 seconds of rest. During your rest period do 5 perfect push-ups.
Finisher
Spend a few minutes to roll and stretch anything that hurts. See coaches for suggestions.
Lung collapse(Reps)
Start up
3 rds
10 hip rotations
10 swing kicks
10 big arm circles
10 tuck jumps
3 gym laps
Skill
Rowing review
W.O.D
Max reps
Rope slam
Plyo jumps
Row(strokes)
Mountain climbers
Sit ups
Fight gone bad clock-3rds 1 min per station. Cycle through 5 stations. 1 minute rest after each round. Score is total reps/strokes. Keep up with your reps!!!
183(Time)
Start up
3 rounds 5 reverse burpees
30 high knees
15 sec parallel arm stretch each side
Skill 10 mins
Rope climb technique-attempt a couple of climbs and practice different wraps.
W.O.D
3 rounds
30 double unders or attempts
30 mountain climbers
1 rope climb
Finisher
30 floor wipers 95/65
Merci beaucoup(Time)
Cash in
3rds
10 Arm circles forward and backwards
10 Handstands active shoulder
10 Side lunges
W.O.D
5 RFT
5 Squat Clean 155/95
200m
5 Handstand push-up
10 double unders
Cash out
50 Leg ext to glute raise
Clean run and do it again….and again….(Time)
Cash in
25 PVC Dead lifts
25 Hip rotation L/R
800 m moderate run
W.O.D
3RFT
5 Power clean 185/135 105/65
400M Run
Cash out
Alternate double tabata plank and sit up
