Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
10 – 1 Ladder

– Sumo squats
– Bridge / Shrimp / Technical Stand Up
– Double Leg / Sprawl / Spin Out

Round #2:
10 – 1 Ladder

– Quad let downs
– Guard pulls
– Cross over press ups

Record ladder times at:
https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing

Download your free copy of Performance Drilling at
Get Performance Drilling

Super Solo Drill course is now available at:
Get Super Solo Drilling

Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
EMOM for 10 Minutes

10x Drop Steps
10x Step Ups
10x Jump Squats

Round #2:
10 minute AMRAP

10x Headstand cartwheel
20x Supermans
10x Toe lifts
20x Triangles

Record rounds + reps time at:
https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing

Download your free copy of Performance Drilling at
Get Performance Drilling

Super Solo Drill course is now available at:
Get Super Solo Drilling

Join Tom and Chelsea for today’s BJJ WOD.

Round #1:
10 Minute AMRAP

10x Turkish get ups (5 each side)
20x Bear crawl walkouts / knee taps
10x Opposite foot punch (each side)
10x Rows (each side)

Round #2:
EMON for 10 minutes

11x Candlestick burpees

Record rounds and reps at:
https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing

Download your free copy of Performance Drilling at
Get Performance Drilling

Super Solo Drill course is now available at:
Get Super Solo Drilling