Thursday, November 7 2024

Roxanne Song Warm-up

Every-time they say Roxanne perform a burpee.

Team WOD

6 Rounds For Time: (24min cap)

P1 & P2 – 6 Synchronized Shoulder to Overhead or Handstand Push-Ups

P1 & P2 – 6 Alternating Over the Bar Burpees

P1 & P2- 9 Synchronized Front Squats

P1 & P2 – 6 Alternating Over the Bar Burpees

P1 & P2 – 12 Synchronized Wallball Shots

P1 & P2 – 6 Alternating Over the Bar Burpees

Rest 1min after Each Round

Barbell Weights = 95/65lbs RX+135/95 MRX 75/55lbs

Wallball Shots 20/14 to 10′ MRX 20/10 to 9′

Core Development

2×12 Windshield Wiper on Bar or lying on floor

2×24 Flutter Kicks (single count)

2×12 Hip Extensions

2×12 Reverse Hypers

2×12 Hollow Rocks

2×12 Superman Arches