Wod 1
Emom 16 min
Min 1 * 4 mtn climbers jump up, hop over db and back then down and 4 mtn climbers rinse and repeat
Min 2 *single leg deadlift (into pistol or lunge)
Min 3 * renegade row wt. drag
Min 4 * arch/ hollow roll bicycle
Wod 2
Amrap 16 min
* 2 pull
*4 push
*6 dball cleans
* 8 hulk smash
*10 cal bike or 100m row
EVERY 2 MIN= 3 burpees or 1 human maker
3 Rounds for time:
-3 Rope Climbs
-10 Clean & Jerks (up to 135/95)
-25 Burpees
-800m Run
Beginners scale burpee and run volume to something they can complete in 2 and 3 min respectively per round under fatigue
Rope climb Scaling:
-Try to get a version where you don’t use your feet.
-Rope row: 2 rope rows = 1 rope climb. Start lying on back with shoulders flat on the floor. Keep body -rigid with hips as straight as possible until you return to this position.
-Ring row: 10 ring rows = 1 rope climb
7 min AMRAP
-10 box step ups with farmer carry weight
-200m run
-100m Farmer carry
-20 plank hip taps https://www.youtube.com/watch?v=5ZpoOZtZg4M
Rest 5 min
7 min AMRAP. Pick up where you left off on the last AMRAP
-10 box step ups with farmer carry weight
-200m run
-100m Farmer carry
-20 plank hip taps https://www.youtube.com/watch?v=5ZpoOZtZg4M