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WARMUP
CRAB SOCCER LIFT 50 BACK SQUATS @ BW IN AS FEW SETS AS POSSIBLE WOD TEAMS OF 2 800M RUN W/ PLATE (45/25) (200M RELAY) THEN 3 ROUNDS 50 SINGLE DB THRUSTERS (50/35) 50 SITUPS 50 BURPEES THEN 800M RUN W/ PLATE (45/25) (200M RELAY)
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WARMUP
2 ROUNDS 250m row 10 peaks and valleys 10 leg raise Then as a group 10 Deadlift (reinforce positions) MAX-OUT In 20:00 FIND A NEW 1 RM DEADLIFT WOD 12 AMRAP 8 DEADLIFT @ 50% of above 50 DOUBLE UNDERS WARMUP
2:00 Singles or Double Practice 10 PVC Dislocates 8 Squat 8 Deadlift 8 SDHP 8 Snatch 1:00 Foam Roll Lats/Triceps (L/R) LIFT 1-4x3 Power Clean 2-5x1 Hang Snatch + 2 OHS 3a-2x20 Foam Roller Walkouts 3b-2x20 Superman WOD 12 EMOM *every minute on the minute perform 5 Kb Push Press - Right 5 Kb Swings 5 Kb Push Press - Left 5 Burpees  WARMUP
4x 100m ROW *IN BETWEEN ROWS; COMPLETE 10 SQUAT 8 PUSH-UP 6 RING ROW 4 STANDING HIGH KNEE JUMP WOD "THE TOMAHAWK" FOR TIME 500m ROW 5 STRICT PULLUPS 25 BURPEES 5 STRICT PULLUPS 50 SQUATS 5 STRICT PULLUPS 25 BOX JUMPS (24/20) 5 STRICT PULLUPS 500m ROW WORK IN REMAINING TIME FIND MAX # 50' YOKE CARRY FIND MAX # 100' FARMER CARRY WARMUP
2X5 WALL SQUAT 2X10 AIR SQUAT 2X20 LUNGE 2X20 SA OVERHEAD LUNGE THEN 5X5 ONE LEGGED SQUAT THEN 5 SETS TO WORK UP TO A HEAVY FRONT SQUAT THEN 10X10 FRONT SQUAT @ 50% OF ABOVE  WARMUP
400M RUN :60 COUCH :60 PIGEON 10 SQ 8 FSQ 8 SDHP 8 OHS 8 SNATCH 8 MB CLEAN LIFT 1-5X3 POWER SNATCH 2-4X3 CLEAN 3A-2XME TTB 3B-2X20 BANDED GOOD MORNING WOD “LEAH” 8 AMRAP 10 WALL BALL 10 KNEES TO ELBOWS WARMUP
ROWLING *BURPEES SKILL HANDSTAND WALK PROGRESSIONS AND PRACTICE WOD FOR TIME WITH A PARTNER 300 CAL ROW 200 WALL BALLS (20/14) 100 RUSSIAN KB SWINGS (70/53) 50 BURPEES WARMUP
:60 banded bully stretch :30 dead hang 10 Plank to pushup 10 Standing Crossover Band Flyes :60 banded overhead stretch 10 pvc dislocates 10 press LIFT 1-Bench 3x10 2-Press 3x10 WOD FOR TIME 6X10 BENCH PRESS @ 50% of above SHOULDER PRESS @ 50% of above WARMUP
10 SQUAT 5 PRESS 5 PP 5 PUSH JERK 10 DEADLIFT 10 MB CLEAN 100' BROAD JUMP LIFT 1-5X1 3 Pos Clean and Jerk 2-5x3 Front Squat 3a-2xME Wide-Grip Pullups 3b-2x8 Plyo Pushups WOD 10 MINUTE AMRAP :30 Arm Hang 10 V-ups 10 Superman 10 Feet-achored situps WARMUP
400M RUN :60 COUCH :60 PIGEON 10 SQ 10 FSQ 10 SNATCH LIFT 1-5x1 3 Pos Snatch; 5 sec halt at each position 2-5x5 Back Squat @ 70% 3a-2x10 Death March 3b-2x8 Plate Front Raise to Plate Lateral Raise WOD 12 EMOM *every minute on the minute complete 6 Muscle Clean + Press 6 Back Squat |
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