Unfortunately, Tom and Chelsea can’t make today’s WOD. However, that doesn’t mean you shouldn’t get a workout in. Here’s what we have planned.

Round #1:
AMRAP in 10 minutes

10x Pike push up
10x Rows (each side)
10x Kettlebell swings
10x Robot press ups

Round #2:
EMOM for 10 minutes

10x Candlestick burpees

Record rounds +reps for AMRAP 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

Super Solo Training Plans are now available at:
Get Super Solo Training Plans

Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
AMRAP in 10 minutes

5x Headstand press
10x Toes up
10x Single leg Romanian deadlift (each side)
10x Leaning Bulgarian spilit squat (each side)
10x Banded good mornings

Round #2:
Tabata (2 rounds)

– Jump squats
– Knee Slide switch

Record rounds +reps for AMRAP 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

Super Solo Training Plans are now available at:
Get Super Solo Training Plans

Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
AMRAP in 10 minutes

20x Bridges
20x Bridge – Shrimp
10x Bridge – Shrimp – Turtle – Sit Through

Round #2:
EMOM for 10 minutes

10x Jump Turn
20x Calf Raises
20x Shoulder Touches

Record rounds +reps for AMRAP 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

Super Solo Training Plans are now available at:
Get Super Solo Training Plans

Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
AMRAP in 10 minutes

10x Good mornings (band / weight)
10x Zombie walk (per side)
10x Banded deadlifts
10x Sumo squat with pulse

Round #2:
EMOM for 10 minutes

5x Guard pull
5x Double Leg
20x Knee slide

Record rounds +reps for AMRAP 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

Super Solo Training Plans are now available at:
Get Super Solo Training Plans