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WARMUP
500M ROW 3 ROUNDS OF CINDY MAX-OUT TAKE 20 MINUTES TO FIND A NEW BACK SQUAT 1RM *workup to the 1 rep through the following rep scheme; 10-10-5-3-3-1-1-1......... WOD 4 AMRAP 21 CLEAN AND JERK @ 75/55 21 BURPEES ROW THE REMAINDER OF AMRAP FOR METERS 4 AMRAP 18 CLEAN AND JERK @ 95/65 18 BURPEES MAX EFFORT PULLUPS IN REMAINDER OF AMRAP 3 AMRAP 15 CLEAN AND JERK @ 115/75 15 BURPEES ROW REMAINDER OF AMRAP FOR METERS 3 AMRAP 9 CLEAN AND JERK @ 135//95 9 BURPEES MAX EFFORT PULLUPS IN REMAINDER OF AMRAP
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WARMUP
2x 50’ Fast Feet Forward 50’ Fast Feet Backward 50’ High Knees 50’ Back Pedal 50’ High Kick 50’ Backward Lunge 8 Squat 8 Front Squat - pvc 8 Press 8 Push Press LIFT 1-TEMPO FRONT SQUAT @ 2020; 10@50; 8@60; 6@70 2-PUSH PRESS - 5-3-1-1-1 3a-3x8 FRONT FOOT ELEVATED SPLIT SQUATS 3b-3X10 PARTNER FLOOR GHR WOD 21-15-9 DB PUSHUPS DB THRUSTERS DU’S @ 2x reps WARMUP
400M RUN 5X SNATCH PROGRESSIONS LIFT 1-7X1 3 POS SNATCH (HH/HNG/FLR) 2a-4x5 DB PRESS 2b-4X200’ DB FRONT RACK CARRY WOD 18 EMOM ODD-15 PUSH PRESS @ 95/65 EVEN-15 FRONT SQUAT @ 95/65 WARMUP
50 Jacks 10 Squat 10 Deadlift 10 MB Clean 8 PCL 8 Press 8 Push Jerk 8 Split Jerk LIFT 1-4X2 CLEAN 2-5X2 BACK SQUAT + 1 BTN JERK 3a-2x8 DB Row 3b-2x8 Single Arm Plate Raise WOD 12 AMRAP 3 KB Clean and Jerk (3/3) 3 Goblet Squat 3 KB Snatch (3/3) 3 KB Thruster *increase reps each round WARMUP
3x20 Squat (to 90 degrees) 3x10 Jump Squat (to 90 degrees) 3x5 Tuck Jump (as high as possible) WOD 5 Rounds 20x Split Jump (10 each side) 200’ Bear Crawl Rest 2:00 4 Rounds 20x Frog Hop 150’ Bear Crawl Rest 2:00 3 Rounds 20x Burpee 100’ Bear Crawl AFTER PARTY 300 Sec FLR WARMUP
800M RUN INCREASING SPEED EACH 200M 10 PLANK TO PUSH UP 5 WALL SQUATS 10 DYNAMIC PUSH UPS 50' SPIDER CRAWL TO ELBOW DROP LIFT WORK UP TO 5RM FLOOR PRESS MAX EMPTY BARBELL CURLS AFTER EACH ATTEMPT WOD 20 AMRAP WITH A PARTNER, YOU GO, I GO 10 POWER CLEAN (135/95) 15 WALL BALL (20/14) 200M RUN WARMUP
500M Row Then 10 Squat 10 Deadlift 10 MB Clean 8 PCL 8 Press 8 Push Jerk 8 Split Jerk *Jerk instruction LIFT 1-DEADLIFT; 5X1 2-5X1 POWER CLEAN & JERK 3a-4x50’ SLED PUSH 3b-4x100” KB/DB FARMER CARRY @ AHAP WOD 12 EMOM 2 DEADLIFTS @ 80% OF ABOVE + 200’ BEAR CRAWL WARMUP
2x 50’ Fast Feet Forward 50’ Fast Feet Backward 50’ High Knees 50’ Back Pedal 50’ High Kick 50’ Backward Lunge 8 Squat 8 Front Squat - pvc 8 SDHP - pvc LIFT 1-FSQ; 5-5-3-3-3-1-1 2a-4x10 DB BENT OVER ROW 2b-4X8 DB PUSHUP WOD 4X4:00 500m ROW 25 DOUBLE UNDERS *rest remainder of round WARMUP
2x:30/:30 RKB Swing Then 10 Squat 10 FSQ 10 DL 10 Press 10 Pike Pushups *all slow and controlled LIFT 1a-6X1 BOX JUMP; attempt to find PR 1b-6x2 CLEAN 2-4 x 10 Hollow Rocks + 10 V-Ups + 10 Knee Tucks + :15 Hollow Hold WOD 3 RFT 10 CLEAN @ 135/95 15 BOX JUMP @ 24/20 WARMUP
:60 Couch :60 Samson 10 Lateral Lunge 8 BSQ 8 OHS 5 MSN 5 PSN 5 BTN Press 5 PSN + OHS 5 SN 5 OHS Hops LIFT 1-BACK SQUAT; 5-5-3-3-3-1-1 @65-70-75-80-85-90-95 off 80% 2a-5x1 SNATCH HI-PULL + 1 SNATCH 2b-5X10 GOOD MORNING WOD 10 ROUNDS 10 PUSHUPS 10 JUMP SQUATS 10 RKB SWINGS |
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