WOD

"TABATA FIGHT GONE BAD"

20 sec on/10 sec rest x 8 cycles

WALL BALL SHOTS 20/14

SDHP  Rx 75/55

BOX JUMPS 20"/14"

PUSH PRESS Rx75/55

ROW

Ladder

SKILL: Handstands
METCON: Couplet Ladder
  10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10

Handstand Push Ups 
Double Unders

15   -   5  

X   3 ROUNDS  FT

15 KB SWINGS        5 PUSH UPS

15 BOX JUMPS        5 PULL UPS

15 S&S              5 PUSH PRESS

15 BACK SQUATS      5 BURPEES

SKILL:  Front Squat
Group Stretch

5-5-4-3-2

WOD

10 FRONT SQUATS @85% of 3RM
20 WALKING LUNGES

20 FRONT SQUATS @75% of 3RM
40 WALKING LUNGES

30 FRONT SQUATS @65% of 3RM
60 WALKING LUNGES

COUCH STRETCH

6 RFT

40 Battle Rope

30 Sit-Ups

2 Rope Climbs

1 Rig Walk

STRENGTH:  DEADLIFT  5 X 5 Adding weight each round

WOD:  21 - 15 - 9
DEADLIFT @ 85% of max. wt.
BURPEES over BAR

 
Here's how it works:  You will do the first part AS QUICKLY AS POSSIBLE, trying to get it done in under :60.  Once completed, you will hop on the rowing machine and row for CALORIES until the bell rings.  You will then START OVER with the 5-10-15 part.

You will rest 2 minutes while your teammate goes since we won't have enough rowers. 
TEAM WITH THE MOST CALORIES BURNED WINS~!!

TOTAL TIME:  20 Minutes

 CHOOSE FROM 4:15 or 5:30pm SESSIONS TODAY!

TEAMS OF 3 must complete 2 ROUNDS AFAHP!!

Move 370 LBS of weight, one at a time
RIG WALK
RUN 200m as a TEAM
Move 370 LBS back
BALANCE BEAM - ROPE SWING
2 RFT

Let's play.........OLD SCHOOL!!  Come "enjoy" my ONE MINUTE MEDLEY of BOOTCAMP type fun!

ONE MINUTE MEDLEY

BOX LUNGES WITH PUSH PRESS
PUSH OFFS - BASKETBALL DRILL
SIT & STAND - MED BALL
DECLINE PUSH UPS - OFF BENCH
CROSSOVERS with WEIGHT
PULL UPS

Do each exercise for 60 seconds, move to next drill
 2 -3 ROUNDS
3 Min. Rest Between Rounds
12 - 18 minute total work-out....PIECE OF CAKE!!

My son's birthday present - tossed in the jeep to hang that awesome license plate on!!!

SKILL WORK:  HOLLOW ROCKS  

https://youtu.be/hGwi6-YyjPo

I love both of these WODS, so I generally combine them for a little twist.  Let's see whatcha got!!
2 WOD SESSIONS TODAY: 
 4:15 PM & 5:30 PM

 TODAY'S WOD:   LYNNE & NICOLE

5 Rounds for MAX REPS

400m RUN
BODYWEIGHT BENCH PRESS
PULL UPS