6 Weeks out and these girls are working hard. #gamesbound
WARM UP:
1K Bike
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
3 Rounds (At a Walking Pace)
10 Bar Dips
8e Alt. DB Strict Press (Hold non-working DB Up.)
8 Box Piked HSPU
LIFT:
Front Squat
*Build to 75%
4 x 5 @ 75%
*Performe set every 2 Min.
WOD:
“PUMP UP THE JAM”
For Time:
50/40 Cal. Assault Bike
20 Front Squats (135/95) (115/75)
20 Burpee Box Jump (24/20)
FIT
SKILL:
3 Rounds (At a Walking Pace)
10 Bar Dips
8e Alt. DB Strict Press (Hold non-working DB Up.)
8 Box Piked HSPU
LIFT:
Front Squat
4 x 8
*Build to 10lbs heavier then last week.
WOD:
3 Rounds
12/10 Cal. Assault Bike
7 Front Squats (95/65) (75/55)
7 Burpee Box Jump (24/20)
