Tuesday jan 3rd

WarmUp:

Dynamic Mix/Shoulder Mobility

MOD:

Ring Work:

Muscle Up Progression

Kip to Maltese

Floor Work:

Manna Progression



WOD: 3 Rds-5 Movements-5 Mins=17Min WOD

You will rotate through each Movement every Minute. There will be NO REST from Movement to Movement. You will get a 1 Minute Rest at the end of each Round. Score is for Max Reps. An unbroken plank counts as 25 Reps, a broken plank is 0 Reps.

Weighted Plank (25/15)

Weighted Burpee (25/15)

Weighted Box Jump M:(24/25) W: (20/15)

Weighted Air Squat (25/15)

KB Swing (50/35)

This was an awesome WOD def all cardio with the moves i love we used a 15lbs plate

my total was 333 might have been more got a little confused but def pushed hard here and uped my numbers on the kb was able to get over 30reps on each round and just set a number in mind