50 minutes @ Easy Pace

6 Minutes Any Machine
3-4-5-6-7....WallWalks
20 Medball DeadBug
6 Minutes Any Machine
6 + 6 Pistols Squat on Box / Box Lowers
0:30 Band Assisted L-Sit

Final WOD ISD
Scegli e prova uno dei WOD delle finali.

7mins burpee

AMRAP 12 min

4-6 HSPU / team member (OPEN standard)
10 Alternating Pistols (or other Single Leg drill) / team member
12 Hollow Rocks / team member

10 rounds for time:
30m hand over hand pull
Push sled out 30m
Run back and repeat

Finisher:
200m sled drag

Warm Up
Stretch
400 M. run
3 Min of 20/10 Plank Hold

Strength
Legs & Shoulders

Metcon
For time:
50 wall-ball shots
25 med-ball Abmat sit-ups
200 M. sprint with med ball

E.M.O.M 12'

► 03 knees to elbows
► 06 Push Ups
► 09 Air Squat

Käsinseisontaharjoittelua yksin, seinän kanssa ja parin kanssa, kommentoi mitkä onnistui ja minkä avulla

Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Palauttava kevyt 10-20:n minuutin soutu/pyörä