FRIDAY
“Plus Two”
Warm Up:
Spell Your Name, 3, 2, 1, GO...
A: 10 Jumping Jacks
B: 10 Crunches
C: 10 Air Squats
D: 10 Push-Ups
E: 30 Sec Wall Sit
F: 10 Burpees
G: 10 Arm Circles
H: 10 Squats
I: 10 Jumping Jacks
J: 10 Sit-Ups
K: 10 Push-Ups
L: 30 Sec Wall Sit
M: 10 Burpees
N: 10 Jumping Jacks
O: 10 Burpees
P: 10 Arm Circles
Q: 10 Sit-Ups
R: 10 Push-Ups
S: 10 Burpees
T: 10 Air Squats
U: 10 Arm Circles
V: 30 Sec Wall Sit
W: 10 Buprees
X: 10 Jumping Jacks
Y: 10 Sit-Ups
Z: 10 Push-Ups
Core & Stability Work
I. 10 Mins to Build to a Heavy or Awkward Object TGU or Weighted/OH Pistol (DB, KB, Bar)
Ii. Then, 30 for time at one level lighter than the heaviest you finished with.
WOD:
15 Min AMRAP
2 Rounds:
10 Push Press 95/65 FB: 135/95
10 Pullups FB: C2B
10 Butterfly Situps FB: GHD Situps
2 Rounds:
12 Push Press
12 Pullups FB: C2B
12 Butterfly Situps FB: GHD Situps
2 Rounds:
14 Push Press
14 Pullups FB: C2B
14 Butterfly Situps FB: GHD Situps
Continue with pattern until time ends