WOD
"Littlefoot"
For Time:
15-12-9
Dumbbell Thruster (50s/35s)
Dumbbell Box Step ups (50s/35s)(24"/20"
30yd Sled Push (4x45’s/ 3x45’s) (Or 20/16 Calorie Assault Bike)
Accessory
Core Work:
4 Rounds
10 Single Arm Kettlebell Sit-ups (Left)
10 Single Arm Kettlebell Sit-ups (Right)
30-sec Plank Hold
*Rest 1:00 between sets
Strength/Accessory
3 Sets:
50ft Sled Push (heavy) OR 50ft Farmers Carry (heavy)
10 Bulgarian Split Squats (each side)
WOD
"Haupai Pie"
2 Rounds For Time:
50 Abmat Sit Ups
50 Toes to Bar
-rest 5 minutes between rounds-
WOD
"Sandy Cheeks”
3 Rounds For Time:
30/24 Calorie Row
30 ABMAT Sit Ups
30 Dumbbell Hang Power Cleans 50#/35#
WOD
"Mano y Mano"
Class Divides Into 2 Teams:
3 Rounds For Calories:
Team 1: Row Calories (Team Score)
Team 2: 400 Meter Empty Sled Push
Teams switch when prowler gets back. 1 sled for every 3 athletes up to 2 sleds
