AMRAP x 10 MIN:
5 Hand Release Push-Ups
15 Double-Unders
5 Hand Release Push-Ups
15 Double-Unders
PUSH UP SUBS
– Knees Down
– Incline Push-Up
– Seated Strict Press
DUB SUBS
25 Single Unders
25 Single Rebounds
25 Toe Taps
WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)
“TREINTA Y UNO”
For Time:
30 DB Hang Squat Cleans
30 Hollow Knee Tucks
30 DB Thrusters
30 Hollow Knee Tucks
30 DB Squats
30 Hollow Knee Tucks
LOADING
35/20lb or <
MISSION
Fundamentals = 11-12 minutes
Fitness = 8-10 minutes
Performance = 6-7 minutes
HOLLOW TUCK SUBS
– Knee Tucks (feet on floor)
– Sit-ups
EQUIPMENT MODIFIERS
– Barbell 95/65lb
– Sandbag 50-70lb Men
– Sandbag 25-45lb Women
– Kettlebell 24/20kg or <
WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)
FOR TIME:
100 Alternating DB Power Snatch
100 Burpees
MISSION
Complete in 20 minutes or less
LOADING
RX 35/20lb
*Athletes can substitute 100 American Kettlebell Swings
BURPEE SUB
– Nurpee
– Step up Burpee
– Incline Nurpee (For Baby Mommas!)
Today’s workout is a Classic CrossFit workout that is very simple in design but can be brutal in execution..Don’t sleep on this one!
AMRAP x 10 MIN:
24 Double-Unders
12 Goblet Squats (RX 50/35lb, Scaled 35/20lb)
MISSION (As Many Rounds and Reps As Possible)
Fundamentals = 6 Rounds +
Fitness = 8 Rounds +
Performance = 12 Rounds +
LOADING
50/35lb Dumbbell or <
*Bodyweight Squats are a great option as well
DUB SUBS
– Toe Taps w/DB
– Single Unders or Low Single Rebounds (48 reps)
– Tall Single Rebounds (24 Reps)
