Skill:
emom12
a : 10 strict knee raises
b : 30sec right elbow plank
c : 10 kipping knees to chest
d : 30sec left elbow plank
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
partner workout
3 rounds
15/10 cal bike
100m shuttle run
4 rounds
30 double under
10 burpees
5 rounds
10 renegade row 35/20
15 leg raises
Skill:
5 minutes dead hang
every time break 5 burpees
Type:
AMRAP
Time Cap:
0:20:00
Rounds:
None
200 Meter Buddy Run
7 DB Thruster
7 Burpee Box Jump Over
Partner WOD
One work each round then both run together then switch partner
Skill:
deadlift
4x5 80%
Type:
FOR_TIME
Time Cap:
0:15:00
Rounds:
None
40 Alternating Dumbell Snatch 50/35
50 Double Under
30 Alternating Dumbell Snatch
50 Double Under
20 Alternating Dumbell Snatch
50 Double Under
10 Alternating Dumbell Snatch
50 Double Under
Skill:
2 rounds
armrap1
flutter kicks
resr 30sec
hold 1min
russian twist
Type:
FOR_TIME
Time Cap:
0:29:00
Rounds:
2
amrap 4
10 wallball shots
10 alternating russian kb swings
rest 1min
amrap4
10 box jumps
10 db push press
rest 1min
amrap4
10/7 cal row
10 push ups
rest 1min
Skill:
Front squat
5x3 increasing
Working set starts at 70%
Type:
FOR_TIME
Time Cap:
0:12:00
Rounds:
None
20 Power Clean 115/75
25 Front Squat
30 Cal Row /25
Skill:
EMOM 10
Odd: 10 DB Bench Press
Even: 10 Strict Push Ups
Type:
AMRAP
Time Cap:
0:12:00
Rounds:
None
12 Sit up
9 Cal Bike / Ski /6
6 Devil's Press
Skill:
Type:
FOR_TIME
Time Cap:
0:35:00
Rounds:
None
66 deadlift 95/65
66 box jumps 24/20
66 american kb swings y/b
66 knees to chest
66 ring rows
66 thrusters 45/35
66 wallball shots 20/14
66 burpees
66 double unders
Skill:
kipping pull ups 5x8
scale as needed
Type:
AMRAP
Time Cap:
0:15:00
Rounds:
None
5 Atomic Situp
10 Toes to Bar
15 Hip Extensions
Skill:
strict press
15min PR
Type:
AMRAP
Time Cap:
0:12:00
Rounds:
None
5 DB Burpee Clusters 50/35
30 Double Under
partner wod
Skill:
emom 20
a: 10 death march
b: 10 bent over db rows
c: 10 oh db lunge
d: 8 10 m shuttle runs
Type:
AMRAP
Time Cap:
0:10:00
Rounds:
None
8 Box Jump Overs
16 Wallballs