inverted burpees

GWM WOD TUESDAY 12.07.22 “HAPPY BIRTHDAY FIRST LADY”

WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Press
10 V-Ups

MOBILITY & SKILLS
Hips -Hamstring – Low Back – Shoulders

CONDITIONING
“HAPPY BIRTHDAY FIRST LADY”
For Tme & Reps for 55 Minutes Time Cap
Buy in 55 Wall Ball Shots #9/6;
Then, 55 Rounds Of:
1 Pull Ups
1 Push-Up
1 Box Jump
1 Toe To Bar
1 Burpees
At The Top of 10 rounds: 55 Sumo Deadlift High Pull #20/15
At The Top of 20 rounds: 55 Push Press #20/15
At The Top of 30 rounds: 55 Kettlebell Swing #24/16
At The Top of 40 rounds: 55 Double Unders
Cash Out 55 Cal Row

#IORESTOACASA WOD – WEDNESDAY – “MIX MODAL WITH COACH” 15.04.20

MOBILITY & WARM UP

Not for Time:
1:00 Jump Rope + :30s Alternating Spiderman & Reach
1:00 Jumping Jack + :30s Walkouts
1:00 Jump Rope + :30s Alternating Samson Stretches
1:00 Jumping Jack + :30s Warrior Squats

SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace

15 Odd-Object Sumo Deadlift High Pull + 10 Double Unders
10 Sit ups + 4 Push Ups + 4 V-Ups + 10 Pike Push Ups
10 Double Unders
9 Odd Object Squat Clean + 6 Odd Object Push Jerk + 3 Odd Object Swing
15 Odd-Object Sumo Deadlift High Pull
6 Alternating Odd O Lunges
3 Burpees Step Up

CONDITIONING

“MIX MODAL WITH COACH”
For Time
100 Double Unders
80 Step Up
60 Odd Object Russian Swing
40 Pillow Case Face Pull
20 Inverted Burpees*

*sub HS with Donkey Kick

“SPECIAL WOD” – TUESDAY 24.12.19 – “MERRY WOD”

MOBILITY & WARM UP
10′ Stretch Around Trouble Area; then
Rotating Stations Every 2:00, for 16:00 (2 Rounds):
1 – 30/21 Calorie Row
2 – 5 Walkout + 5 Spiderman & Reach each Side
3 – 24/17 Calorie Bike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats

SKILLS & SPECIFIC WARM UP
400 mt Run followed by 5 movements of each:

CONDITIONING 9.30
“MERRY WOD”
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #35/25
H-ang Power Snatch #35/25
R-ing dips
I-nverted Burpees
S-umo Deadlift High Pull #35/25
T-hrusters #35/25
M-an-Makers # DB 2×17.5/10
A-ir squats
S-it Ups
Cash Out 2019 mt Row/Run