Warm-up: 3 Rounds: 10x Burpees, 10x Push up with rotation, 10x Dumbbell Bent over row, 10x Dumbbell Hang Clean and Press, Run to the End of the Parking Lot and Back.
Strength: EMOM 10:00 4 Bench Press 60% of 1RM.
Stamina: 4 Rounds, not for time: 12x Sandbag Get up, 20x KB Box step up (35/20/ hand – 20/16”), 100m Sled push (bodyweight).
All WODs this week are courtesy of Coach Austin Mc!
WOD: MG Moderate
5 rounds for time:
50 Double unders (100 Singles)
15 Toes to Bar
*This workout is meant to get very grippy. There are a lot of toes to bar repetitions here so if the athletes struggle to complete sets of toes to bar encourage scaling. A good scale for athletes working on toes to bar may be 2 Knee Ups for every Toes to bar or Toes to Pole or V-ups
Cool Down: 5 Sets: 15 Ab Mat Sit-ups throwing a Wallball to the wall, Rest between sets