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Run/Row/Bike/Rollout upon arrival
----- 1:00 Banded Pigeon (1:00 each leg) 1:00 Banded Deadlift/Hip Distraciton (:30 each leg) 1:00 Standing Straddle 10 Squat 2x Snatch Progression LIFT 1-6x1 Snatch @85%+5 increase from last week If made 5 out of 6 reps last week 2-4x2 Pause Front Squat 3a-2x30 B/O DB FLY 3b-2x20 Banded Upright Row WOD 15 AMRAP 1 deadlift@225/155 1 round of Cindy 2 deadlift 1 round of Cindy
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WARMUP
5 Rounds 50' Dog Sled Push 15 Air Squat 10 Plank To Push-up 5 Pike Push-up Then 10-9-8-7-6-5-4-3-2-1 KB Swing FLR WOD 2:00 ROUNDS -Air Bike -Push-ups/FLR -Row - Sprint for cal/easy row -Air Squat/Hold -DB Push Press/Hold WARMUP
5:00 RUN (PACING DRILL) 5:00 ROW (STROKE RATE DRILL) WOD 4 ROUNDS 400M RUN :90 REST 500M ROW :90 REST 1000M BIKE :90 REST WARMUP
2-3 ROUNDS 10 SCAP PULL UP HOLD AND HIP TWIST :30 4 WAY DEAD BUGS 4 HANDS ONLY INCH WORMS 5 SHIN HOPS LIFT 5X3 POWER CLEAN AFTER EACH ATTEMPT BROAD JUMP 50' IN AS FEW JUMPS AS POSSIBLE WOD 5 ROUNDS FOR REPS 1:00 BOX JUMPS 24/20 1:00 WALL BALLS (20/14) 1:00 CAL ROW 1:00 REST WARMUP
Run/Row/Bike/Rollout upon arrival ----- 1:00 TRICEP BB MASH 10 PEAKS AND VALLEYS 10 SQUAT 10 FRONT SQUAT 10 DEADLIFT 10 FRONT RACK LUNGE 10 SDHP SUMO DEADLIFT INSTRUCTION LIFT 1A-FRONT SQUAT; 5X1, 1X3, 1X5 2A-SUMO DEADLIFT; 5X1, 1X5, 2X8 WOD 5 RFT 9 HR PUSHUPS 12 PULLUPS 15 WALL BALL *16 TIME CAP WARMUP
LIFT 1-4X 1 SNATCH COMPLEX: 2-4x3 Clean 3-4x1 2 Push Press + 2 Push Jerk WOD 2 Teams 6 rounds for time 7 Double KB Clean 50’ Prowler Sprint WARMUP
Run/Row/Bike/Rollout upon arrival ----- 1:00 FOAM ROLL HAMSTRING 1:00 FOAM ROLL IT BAND 10 LATERAL LUNGE-STATIONARY 10 LEG SWINGS SIDE TO SIDE 10 LEG SWINGS FRONT TO BACK 10 AIR SQUAT 10 DEADLIFT 1:00 STANDING STRADDLE LIFT 1-4X5 BSQ @ 75 2-3X15 STIFF-LEGGED DEADLIFT 3A-2X5 SEATED BOX JUMP 3B-2X:30 ISO BACK EXTENSION WOD 21-15-9 HANG POWER SNATCH @ 95/65 BURPEE OVER BB WARMUP
Run/Row/Bike/Rollout upon arrival ----- 1:00 Banded Pigeon (1:00 each leg) 1:00 Banded Deadlift/Hip Distraciton (:30 each leg) 1:00 Standing Straddle 10 Squat 10 Front Squat Burgener Warmup LIFT 1-6x1 Snatch 2-4x1 Power Clean + 3 Thrusters 3A-3x12 Floor Dumbbell Fly 3B-3xME Pushups on Dumbbells WOD 10 AMRAP 10 AIR SQUAT 10 T2B 10 POWER CLEAN @ 115/85 WARMUP
2X5 WALL SQUAT 2X10 SQUAT 2X10 PUSH UP 10 GOBLET SQUAT 8 POWER SNATCH W/ BB 8 PUSH PRESS Then 5X5 BACK SQUAT :30 FLR BETWEEN EACH SET Then 24 EMOM MINUTE 1 - 6 THRUSTERS @ 95/65 MINUTE 2 - 6 STRICT CTB PULL-UPS MINUTE 3 - TNG SNATCH MINUTE 4 - 6 HSPU WARMUP
2-3 ROUNDS :30 IPSALATERAL DEAD BUGS 5-8 STRICT PULL UPS 25' SPIDER CRAWL TO ELBOW DROP 25' BROAD JUMP 25' SPIDER CRAWL TO LATERAL FLEXION AND EXTENTION 25' BROAD JUMP LIFT WORK UP TO HEAVY 5R/5L BACK RACK ALTERNATING LUNGES MAX DEAD HANG AFTER EACH ATTEMPT WOD FOR TIME WITH A PARTNER 100 KB FRONT RACK WALKING LUNGES (53/35) 25 BURPEES 100 KB PUSH PRESS 25 BURPEES 100 KB CLEANS 25 BURPEES 10 LENGTHS WHEELBARROW WALKS (10 EACH) 25 BURPEES |
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