Warm Up:
400m or 1/2mile
20 burpees
buttkicks
soldiers
high knees
karaoke
side to side lunge
lunge twist
ab walk
sumo squat
v-sit
shoulder dislocates
WOD:
For Time-
10 pullups
10 dumbbell row pushups
10 dumbbell squat cleans
10 dumbbell shoulder press
10 25yd shuttle run
10 dumbbell snatch (5 ea. arm)
10 dumbbell OHsquat (5 ea. arm)
10 one arm wall ball (5 ea. arm)
10 one arm ball slam (5 ea. arm)
10 25yd shuttle run
100 squats
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16 minutes to completion. Used 30 lb dumbbells for all exercises requiring dumbbells. 8 lb medicine ball.
ReplyDeleteOnly made it to 55 bonus squats before wobbly
ReplyDeleteUsed 25 lb dumbbells for row pushups & shoulder press
20lb dumbbells for the rest of them
8lb medicine ball
20 minutes, including bonus squats