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WARMUP
200M RUN 10 AIR SQUATS 10 FRONT SQUATS 20 JUMPING LUNGE :60 COUCH STRETCH (30/30) :60 SAMSON STRETCH (30/30) :60 BANDED DEADLIFT/HIP DISTRACTION LIFT 1-BSQ 10/60,10/65,8/70,8/75 2-FSQ 5/60,5/65,2x5/70 WOD ON THE 0:00 3 RFT 10 THRUSTER @95/65 10 TTB ON THE 10:00 2 RFT 20 THRUSTER @ 115/85 20 TTB ON THE 20:00 1 RFT 30 THRUSTER @ 135/105 30 TTB
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WARMUP
10 JACKS 10 PUSH-UPS 10 GROINERS 10 AIR SQUATS 10 FROG HOPS 10 SITUPS 10 PLANK UPS LIFT 1-5x2 BENCH PRESS 2-5x2 POWER CLEAN 3A-4x2 PCL @ 80% OF ABOVE 3B-4x10 PLYO PUSH-UP (ONTO 45# PLATES) WOD 10 AMRAP 4 BURPEES 8 BALL SLAM 16 AIR SQUAT WARMUP
2:00 OF :30/:30 SINGLE UNDERS/FLR 10 SQUAT 10 FSQ 10 PRESS LIFT 1-BSQ 8/65, 8/70,6/80,6/85 2-FSQ 5/60,5/70,5/75,5/80 3A-4x50' HANDSTAND WALK 3B-4x5 WEIGHTED PULL-UP WOD 3 RFT 10 TTB 20 PULL-UPS 30 PUSH-UPS 40 THRUSTERS @ 45 WARMUP
2x10 SQUAT 2x5 GOB SQUAT 5x5 SINGLE LEG SQUAT OFF 20" BOX THEN 4x BARBELL COMPLEX 6 DEADLIFT 6 BO ROW 6 HANG PCL 6 FSQ 6 BSQ 6 PUSH-UP *INCREASE WEIGHT EACH SET THEN WORK UP 80% DEADLIFT (5-6 sets) 5x3 DEADLIFT @ 80% THEN 500m ROW FOR TIME THEN 100 BARBELL CURL + 100 OVERHEAD TRICEP EXTENSTION @45/25 WARMUP
800M RUN 10 SQUATS 10 PUSH UPS 10 PULL UPS 10 FROG JUMPS 10 LUNGES LIFT SQUAT 5X25 @50% *MAX STRICT PULL UPS AFTER EACH SET WOD FOR TIME WITH A PARTNER, ONE WORKS AT A TIME 100 SQUATS 300 WALKING LUNGES 1600M RUN WITH MEDBALL 20/14 (200M RELAYS) 100 BURPEES WARMUP
7 MIN DECK OF CARDS WORK 1A-5x4 50' BANDED RUN -FORWARD 1B-5x250m ROW 2A-5x4 50' BANDED RUN - BACKWARD 2B-5x50 DOUBLE UNDERS WOD "BETHANY" W/ A BARBELL 5RFT 6 DEADLIFT @ 155/115 4 FSQ 2 PUSH PRESS WARMUP
10 SQUAT 10 FSQ 10 PRESS 20 JUMPING LUNGE 8 50' LYING SPRINT STARTS LIFT 1-BSQ 10/60,8/70,8/75,8/80 2-FSQ 5/60,5/65,2x5/70 3A-3x5 REBOUNDING BJ 3B-3xME KTE WOD 5 RFT 5 CTB PULLUPS 10 HSPU 15 SITUPS WARMUP
500m ROW 10 SQUAT 10 PRESS 10 FSQ 10 THRUSTER 10 DL LIFT 1-5x1 SQ/CL THRUSTER 2-5x3 SQ/CL THRUSTER @ 80 of above 3A-2x10 STIFF LEGGED DL 3B-2x10 PLYO PUSH-UPS WOD 5 AMRAP @53/35 5 KB OHS 10 KB SWING 5 KB OH LUNGE -L 10 KB OHS REST 3 5 AMRAP 10 FRONT RACK SQUAT 5 SINGLE ARM SWING 10 FRONT RACK SQUAT 5 SINGLE ARM SWING WARMUP
200 M RUN 10 AIR SQUATS 10 FRONT SQUATS 20 JUMPING LUNGE 10 DEADLIFT :60 COUCH STRETCH (30/30) :60 SAMSON STRETCH (30/30) LIFT 1-BSQ:10/60,8/65,6/70,6/75,6/80 2-FSQ:5/60,5/70,5/75,5/75 3A-3x50' HEX CARRY+DEADLIFT 3B-3x10 DECK SQUAT WOD 12 EMOM EVEN:5 SNATCH @ 135/95 ODD:30 MAX CAL ROW; 30 MAX BURPEES OVER BARBELL *alternating odds WARMUP
400m RUN STANDARD THEN 5x5/5 SINGLE LEGGED SQUAT THEN 2x:30/:30 AIR SQUAT/SQUAT HOLD THEN 10 MINUTES 5 THRUSTERS EVERY :30 @ 65/45 *cannot drop barbell at any point throughout workout |
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