Main – WOD
Jucha’s Warm Up (No Measure)
15 pogo hops
15 air squats
15 toe touches
15 Iron Crosses
15 small shoulder circles (fwd)
15 large shoulder circles (fwd)
15 small shoulder circles (bkwd)
15 large shoulder circles (bkwd)
15 Michael Phelps Back Slaps
15 OH shoulder touches
Single leg squat and push up complex
5-4-3-2-1
Rope Climb
Accumulate 3 rope climbs (or just holding pocket position for as long as possible if you are new to rope climbs)
Barf Buddies (AMRAP – Rounds and Reps)
Partner WOD-
13 Minute Amrap:
1 Wheel Barrow Each
10 Air Squats (combined)
10 Lunges (combined)
2 Wheel Barrows Each
20 Air Squats
20 Lunges
3 Wheel Barrows Each
30 Air Squats
30 Lunges
4 Wheel Barrows…….
Rx+ =
Overhead Lunges @ 45/25
1 Wheel Barrow = 1 Length of the Turf or Rig
If you do not have a partner then you will cut the reps in half for the air squats and lunges and substitute wheelbarrows with crab walks.
