Day 10 - Push Press Ladder

Follow up

They went on vacation, but I had them do some body movement WODs when they were gone. (Death by Burpee one day, 8 min AMRAP of 5 pushups, 10 situps, 15 air squats) I don't know if they actually did it, but they said they did.

Warm Up (Scaled)

3 Rounds - (not timed) of:
Mobility and stretching
10 squats
10 pushups 

10 situps

10 assisted pullups

Workout

Push Press

5-5-3-3-1-1-1

THEN
 

2 min, 1 off. 3 rds of:
1,2,3...
Push press 60% 1rm
Jump squats (Scaled to step-ups 20")

 

Goal,  10 complete rounds. They got halfway through 8.

Day 3 - First AMRAP

Follow up

They were still pretty sore from the last WOD, but reported that they have a bunch more energy already

They also said that they were now "craving" water

Warm Up (Scaled)

3 Rounds - (not timed) of:
Mobility and stretching
5 med ball squats
5 pushups
5 situps

Workout
8 Minute AMRAP of:

5 Box Jumps 18" (scaled to step-ups)

10 situps

5 Ground to Overhead 45 / 25# plate

Goal: 5 rounds
They made it to the fourth round, but didn't finish. This was definitely the hardest WOD to date, and I'm SURE they'll be sore through the weekend.