Tuesday

Can’t have any personal space issues with jiu jitsu.

Warmup  10 mins

Dynamic Mobility

WOD

“Filthy Fifty” (compare to June 5th)

50 Box jump 24/20
50 Jumping pull-ups
50 Kettlebell swings 35/26#
50 Walking Lunge  
50 Knees to elbows (make sure reps are legit!)
50 Push press 45/25#
50 Back extensions 25/10#
50 Wall ball 20/14
50 Burpees
50 Double unders

*we will run heats starting every 3 minutes. Please try to do this RX. Its a grind not a strength issue.

30 Min Cap.

MOD 1
30 Box jump 24/20
30 Jumping pull-ups
30 Kettlebell swings 35/26#
30 Walking Lunge
30 Knees to elbows
30 Push press 45/25#
30 Back extensions 25/10#
30 Wall ball 20/14
30 Burpees
30 Double unders

MOD 2 (# as needed) For Quality Reps

30 Box jump
30 Jumping pull-ups
30 Kettlebell swings
30 Walking Lunge
30 Knees to elbows
30 Push press  
30 Back extensions
30 Wall ball
30 Burpees
30 Jumprope

Cooldown

Roll, Stretch and Support Others

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