1/27 Victory Club Workout

Warm-Up - https://www.youtube.com/watch?v=vHKjqx_OZL4&feature=youtu.be

10 minute 

AMRAP “Flow”

Bear Crawl 25ft. 

Bear Crawl Backward 25ft.

Push Up x 5

Inchworm x 5

Scorpion x 10

Strength - https://www.youtube.com/watch?v=00DAxjt-YtM&feature=youtu.be

EMOTM (Every Minute On The Minute) x 16

Odd: Rope Climb x 2 (15ft.)

Even: Squat Snatch x 3 (Start at 65% and build as you go if possible)

WOD - https://www.youtube.com/watch?v=Xg50pTM1SrY&feature=youtu.be

Ring Dip x 10

Hang Snatch x 10

Overhead Lunge step x 10

10 minute AMRAP

95/65lb.

Finisher - https://www.youtube.com/watch?v=_Kw_kdPhOLo&feature=youtu.be

MB Sit Up x 12

Alternating Superman x 20

8 minute AMRAP

DB ONLY VERSION

Warm-Up

Same as primary

Strength - https://www.youtube.com/watch?v=Of6OFZNHhRM&feature=youtu.be

EMOTM (Every Minute On The Minute) x 16

Odd Min: 18 Push Ups

Even Min: 6 DB Squat snatches

WOD

Bench dip x 10

Alternating hang DB snatch x 10

Overhead Lunge Step x 10

10 Minute AMRAP

(50/35)

Finisher

DB Sit Up x 12

Alternating Superman x 20

8 Minute Amrap