Dynamic warm-up. 1st WOD) 5 rds of 400m run, 15 overhead squats 2nd WOD) 12:00 AMRAP of: 10 single arm DB snatches (5 each side) 10 standing broad jumps 10 KB swings 10 atomic sit-ups 3rd WOD) Run 400m, then 21-15-9 of DB Thrusters and Pull-ups, then run 400m. 4th Station) Seated DB curls to shoulder press 4 […]
Tag Archives: broad jumps
Dynamic warm-up, then 4 rds of: 5 man-makers (35# DB’s) 5 overhead slam ball throws for distance (30#) 5 standing broad jumps Strength: Back squats 8-5-5-5-3, superset with single arm DB rows 8-8-8-8-8 (each side, 80#) MetCon: 3 rds of 400m run 1 rope climb (15′) 5 squat cleans (135#) 7 ring pull-ups […]
Dynamic warm-up, then MetCon: Done in the same format as the 12 Days of Christmas song (1, then 2, 1, then 3,2,1…) Set of shuttle sprints (50′ down and back x 2) Man-makers (35# DB’s) Standing broad jumps Toes-to-bar Overhead backwards ball throws (30# slam ball) Sandbag box step-ups (24″ box, 70# sandbag, each side) Ring […]