Skill:
5*5 DB Bench Press
4*12 Z Press
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
Partner WOD
100 Push Ups *
50 Sync Wallballs
80 Ring Rows *
40 Sync DB Push Press 50/35
60 Hang Power Snatch 75/55 *
40 Sync Burpee Target
40 Cal Bike *
20 Sync Hang DB Power Clean
20 Box Jumps *
10sync Single arm DB OHS
*Shared reps
Skill:
50 sec work 30 sec rest 2 Rounds
Elbow Plank
High Plank
Left Plank
Right Plank
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
AMRAP 20
Partner A Row
Partner B KB Overhead Hold
Switch every time partner B cannot HOLD anymore
Total Score is meters rowed
Goal 4500 Meters
Skill:
10 MINS
BUILD TO HEAVY
2 SNATCH PULL
2 SQUAT SNATCH
1 OHS
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
FOR TIME
10 MAN MAKERS 35/20
20 FRONT RACK LUNGES 35/20
10 MAN MAKERS 35/20
20 TOES TO BAR
10 MAN MARKERS
20 DB FRONT SQUATS 35/20
10 MAN MAKERS
20 CAL ROW
10 MAN MAKERS
Skill:
10 MINS SKILL PRACTICE
KIPPING
8 MINS EMOM
A: 10 DB SHOULDER PRESS
B: 10 DIAMOND PUSH UPS / KNEELING DIAMOND PUSH UPS
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
3
500 Row
12 Devil's Press
21 Toes to Bar
Skill:
EMOM 12:
A: WALL WALKS + 5 SHOULDER TAPS
B: 10 FROG TO STAND
C: REST
Type:
FOR_TIME
Time Cap:
0:25:00
Rounds:
None
25 mins running clock
21-15-9
Cal row
Front Squats 95/65
15-12-9
Toes to bar
hang squat cleans 95/65
12-9-6
Thrusters
Burpee over Bar
Skill:
skill
200 m farmers carry
Type:
FOR_TIME
Time Cap:
0:15:00
Rounds:
1
75 Wallballs
50 Box Jump Over
25 Row calorie
Skill:
10 mins
Build to Heavy
2 Snatch Pulls + 2 Squat Snatch + 1 OHS
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
10 MANMAKERS 35/20
20 FRONT RACK LUNGES 35/20
10 MANMAKERS
20 TOES TO BAR
10 MANMAKERS
20 DB FRONT SQUATS 35/20
10 MANMAKERS
20 CAL ROW
10 MANMAKERS
Skill:
3 SETS
15 RING ROWS
15 BOX DIPS
CORE TABATA
V UPS
RUSSIAN TWISTS
CRUNCHES
FLUTTER KICKS
Type:
AMRAP
Time Cap:
0:20:00
Rounds:
None
AMRAP 20
10 PULL UPS
20 PUSH UPS
30 AIR SQUATS
100 M RUN
Skill:
FRONT SQUAT
70 % 3 REPS
75 % 3 REPS
80 % 3 REPS
85 % 3 REPS X 2 SETS
3 X 10
STIFF LEGGED DEADLIFT
Type:
AMRAP
Time Cap:
0:10:00
Rounds:
None
5 Clean and Jerk 155/105
30 Double Under
Skill:
SALLY UP SALLY DOWN
ELBOW PLANK HIGH PLANK ENTIRE SONG
EMOM 8
ODD 30 SEC HOLLOW HOLD
EVEN 30 SEC HOLLOW ROCKERS
Type:
FOR_TIME
Time Cap:
0:15:00
Rounds:
None
Reps:
30-20-10
Alternating Dumbell Snatch
Burpee Tuck Jumps