SWOD
Every minute on the minute for 5 minutes, complete:
Power Clean x 2 reps – reset between reps
– increase load as possible –
WOD
Every 5 minutes for 30 minutes (6 rounds each for time), complete:
40m Shuttle Sprint (4 x 10m)
10 Pull Ups
20 Push Ups
30 Air Squats
40m Shuttle Sprint (4 x 10m)
……….
BURN
8 min AMRAP of:
10 Butt Kicks
10 Jumping Jacks
10 Plyo Lunges
10 Lateral Jumps
– rest 1 min –
8 min AMRAP of:
10 Mountain Climbers
10 Front Kick
10 Explosive Single Leg lunge – right
10 Explosive Single Leg lunge – left
– rest 1 min –
8 min AMRAP of:
10 Plank Jack
10 Side Plank w/ Reach Through
10 Superman
10 DB OH Crunch