
Warm-up
500m Row
-Then-
3 Rounds
30s Work| 10s Rest
-BB Bent Over Rows
-BB thrusters
-Plank*
-Moon the sky
*Scale up to a Bird Dog Plank where able
Mobility
Quad roll
Lat Stretch
Hollow Rock Challenge
Week 6 = 60 Hollow Rocks
WOD 1 (12 Minute Cap)
โJackieโ
1000m Row
50 Thrusters 45|35
30 Pull-ups
Rest 10 Minutes
WOD 2
EMOM12
- 15/12 Calorie Row*
- Plank-ups**
- Glute Bridges***
**feet on mb
***with mini band- back on Ball. Add BB for extra resistance
*Can sub 1.5 miles and 12/10 Calories on the bike
Level 2 โ 40 Thrusters, 20 Pull Ups
Level 1 โ 750m Row, 30 Thrusters, 15 Pull Ups
ADV – 20|15 Cal Rowย
Jackie Bike Sub = 1.5 Miles
Run Sub = 800m
EMOM Bike Sub = 12/9 Cals Assault Bike, 18/14
Extra Work
15-12-9
Stone Over Shoulder 140|90
50ft HS Walk
ADV – 100ft HS Walk