Skill:
Deadlift
5x3
80%
Type:
AMRAP
Time Cap:
0:06:00
Rounds:
None
AMRAP 6
PARTNER WOD
Partner A : 10/7 Cal Bike
30 DU's
Partner B : Hip bridge hold with Med Ball
REST 2 mins
PARTNER WOD
Partner A : 20 russian KB Swing G/Y
15 Box jumps
Partner B : Prisoner squat hold
Skill:
EMOM 8
Odd : 15/12 Cal Row
Even : 15 Hand Release Push Ups
Type:
FOR_TIME
Time Cap:
0:15:00
Rounds:
None
Alternating Dumbell Snatch 50/35
American Kettlebell Swing
Bike / Ski
20-16-12-8-4 reps
Skill:
Type:
FOR_TIME
Time Cap:
0:40:00
Rounds:
None
Skill:
Type:
FOR_TIME
Time Cap:
0:16:00
Rounds:
8
5 Manmaker
30 Double Under
EMOM 10
Odd: 40 Sec Goblet Squat Hold
Even : 30 sec Handstand hold
Skill:
EMOM10
1min: 10m shuttle run 5 burpees
2min: 20m shuttle run 5 burpees
3min: 30m shuttle run 4 burpees
4min: 40m shuttle run 4 burpees
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
100 Push Up
100 V-ups
100 Pull Up
10 air squats every break up
Skill:
EMOM10
Odd: 10 DB Military Press
Even: 15 Abmat Situps
Type:
FOR_TIME
Time Cap:
0:15:00
Rounds:
None
50 Air Squat
40 DB Push Jerk
30 Pull Up
20 DB Clean and Jerk
10 Burpee get overs 40inch box
Skill:
5 rounds
every 90 seconds
5 hang power snatches
Type:
AMRAP
Time Cap:
0:14:00
Rounds:
None
21 Overhead Squat 135/95
15 Toes to Bar
9 Ski
Skill:
2 ROUNDS
1 MINUTE ON 30 SECONDS OFF
ELBOW PLANK
HIGH PLANK
HOLLOR HOLD POSITION
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
PARTNER WOD 20 MINUTES
80 CAL ROW / PARTNER B HOLDS GOBLET SQUAT WITH YELLOW/BLUE KETTLEBELL
20 SYNC BURPEES
80 WALLBALL SHOTS/ PARTNER B HOLDS DEAD HANG
20 SYNC BURPEES
800 M RUN TOGETHER
20 SYNC BURPEES
Skill:
3 X 10 BACK SQUAT
3 X 10 HIP BRIDGES
Type:
FOR_TIME
Time Cap:
0:18:00
Rounds:
None
4 ROUNDS
10 SUMO DEADLIFT HIGH PULL (135/95)
10 / LEG DB BOX STEP UP (35/20) (ONE DUMBBELL ONLY)
15 RING ROWS
Skill:
EMOM 10:
MINUTE 1: 1 SHUTTLE RUN + 1 BURPEE
MINUTE 2: 2 SHUTTLE RUNS + 2 BURPEE
ADD 1 REP EACH TIL 10
Type:
FOR_TIME
Time Cap:
0:12:00
Rounds:
None
FOR TIME
100 TOES TO BAR
EVERY TIME YOU BREAK 5 BOX JUMP OVERS