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WARMUP
800M RUN 2 ROUNDS 5 WALL SQUATS 5 AIR SQUATS 50' SPIDER CRAWL TO ELBOW DROP LIFT 12 MINUTES TO WORK UP TO HEAVY 1RM 50' SLED PUSH *MAX PULL UPS AFTER EACH ATTEMPT WOD 20 AMRAP WITH PARTNER, ALTERNATE EACH EXERCISE, ONE WORKS AT A TIME 200M RUN 20 KB SWINGS (53/35) 20 SIT UPS 200M RUN 20 GOBLET SQUATS 20 SIT UPS 200M RUN 20 KB HEADCUTTERS 20 SIT UPS
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WARMUP
2:00 INDOOR RUN 5 SNATCH PROGRESSION 10 SQUAT THRUST 10 PUSH-UP 10 GRASSHOPPERS WOD CrossFit OPEN 13.1 17 AMRAP 40 BURPEES 30 SNATCH 30 BURPEES 30 SNATCH 20 BURPEES 30 SNATCH 10 BURPEES ME SNATCH MEN:75/135/165/210 WOMEN:45/75/100/120 MASTER MEN:45/75/100/120 MASTERS WOMEN:35/55/75/90 WARMUP
3x :30 FAST FEET ON MB :30 MB SQUAT :30 JACKS :30 FLUTTER KICKS REST :60 LIFT 1-5 EMOM, 5 CLUSTER, PROGRESSIVE # 2A-4x10 RING DIP 2B-4x50’ SLED PUSH WOD 15 AMRAP 30 CAL ROW 30 WALLBALL @ 20/14-10’ FOR BOTH 30 TTB 30 PCL @ 135/95 5 MU WARMUP
2:00 JUMP ROPE 200’ WALKING LUNGE 10 SQUAT 10 PRESS 10 BROAD JUMP 10 DEADLIFT LIFT 1-FRONT SQUAT -10,5,5,3,3,3,1 2A-4XME ROW 2B-4X10 PLYO PUSH-UP 2C-4X20 LYING BAND CURL WOD 5RFT 6 DL @ 1.5 BW 9 BJ @ 24/20 15 HR PUSH-UP WARMUP
400M COACH-LED INDIAN RUN 20 PLANK UPS 20 SQUAT 10 PLANK UPS 10 SQUAT LIFT 1-BENCH PRESS; 30-12-10-8-6 2A-4X12 DB ROW 2B-4X10 PISTOL 2C-4X5 SEATED BOX JUMP WOD 16 AMRAP 4 CTB PU 8 BURPEE 16 DOUBLE UNDERS WARMUP
5x BANDED WARMUP 50’ FORWARD 50’ BACKWARD THEN :60 COUCH 2x 5 WALL SQUAT 10 SQUAT 20 WALKING LUNGE (10 FORWARD/10 BACKWARD) THEN 5x5 BACK SQUAT 5 JUMPING AIR SQUAT + :30 FLR BTW SETS THEN 15 EMOM 10 KB SWING @53/35 20 STATIONARY OH PLATE LUNGE (10/10) WARMUP
ROW SQUATS JUMPING SQUATS FLR PUSH UPS WOD TEAMS OF 5 40:00 MAX METER ROW EACH MEMBER ROWS FOR :30 AFTER ROW, START MAX BURPEES UNTIL ROWER TAGS YOU AND TAKES OVER, THEN MOVE ONTO MAX GOBLET SQUATS (53/35) UNTIL TAGGED THEN MOVE ONTO MAX T2B UNTIL TAGGED, REST UNTIL YOUR TURN TO ROW AGAIN, ONCE STARTED 4 ROWING, 1 RESTING. WARMUP
12 LAT RAISE 12 FRONT RAISE 12 PRESS 12 BAND PULL APARTS - IN FRONT 12 BAND PULL APARTS - OVERHEAD 12 PEAKS AND VALLEYS 10 LET RAISE TO OVERHEAD :60 PIGEON (R/L) :60 COUCH (R/L) LIFT 1-5X5 DEADLIFT 2-5X3 HANG POWER CLEAN 3A-3X15 PLATE SITUP 3B-3X:60 FLR WOD 12 AMRAP 12 KB SDHP 12 KB SWING 24 DOUBLE UNDERS WARMUP
:20 HOPS :20 RUN IN PLACE :20 BUTT-KICKERS 10 SQUAT 10 DL 10 WB FSQ 10 PVC DISLOCATES 10 OHS LIFT 1-12 EMOM; EVEN: 5 OHS@115/85, ODD:20 CAL ROW (BARS OFF GROUND, SCALE TO BACK SQUATS RATHER THAN LOWER WEIGHT OR PVC) 2A-3X15 BULG SPLIT SQUAT (FEET ELEVATED; @ EMPTY BB IF POSSIBLE) 2B-3X15 LYING BANDED HAMSTRING CURL (PURPLE) 2C-3X15 HOLLOW ROCK WOD FOR TIME 21-15-9-9-15-21 WALLBALL BENT-OVER ROW @ 95/65 WARMUP
1:00 JUMP ROPE :30 COUCH :30 PIGEON 10 SQUAT 10 SDHP 10 DEADLIFT 5 MUSCLE SNATCH 5 OHS LIFT 1-BACK SQUAT; 10-5-5-3-3 2-4X1 CLEAN PULL + 1 CLEAN + 1 HANG CLEAN 3A-3X15 RING DIP 3B-3X10 WIDE-GRIP PULLUPS; WOD 15 EMOM 5 POWER SNATCH @ 95/65 10 JUMPING SQUATS |
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