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Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
Ladder 10 – 1

– Step ups
– Belt V-Sits
– Single leg glute bridge (each side)
– Fire hydrants

Round #2:
Tabata for 8 mins

– Top spins
– Drop steps

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

Super Solo Training Plans are now available at:
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Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
AMRAP for 10 minutes

10x Round The Worlds (abs)
30x Drop Steps
10x Leg Lifts
30x Shoulder Touches
10x Squat Thrusts (side to side)

Round #2:
Tabata for 8 mins

– Sprawls
– Knee Slides

Record rounds and reps 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

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 for 10 minutes

10x Straddle forward reach with hip twist
10x Romanian deadlifts (each side)
10x Leg lifts
10x Reverse plank tuck (each side)
Round #2:
EMOM for 10 minutes

10x Sprawls
10x Press ups
5x Guard pulls
Record rounds and reps 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

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

Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
Ladder 10 – 1

– Guard Pulls
– Double Legs
– Top Spins
– Bridge Shrimp

Round #2:
Ladder 10 – 1

– Rock Squats
– Sumo Squat Pulse
– Squat Thrust
– Pike Ups with Press Up

Record 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

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

Join Tom and Chelsea on today’s BJJ WOD.

Round #1:
10 minute AMRAP

5x Broad jump to four monster walks
10x Ab wheel / Towel rollout
10x 180 Jump squat
10x Russian twist (per side)

Round #2:
AMRAP for 10 minutes

10x Headstand press
10x Toe lifts
10x Downward dog press
10x Weighted push / pull (per side)

Record rounds and reps 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

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