Skill:
EMOM 9
A: 3 JUMPING MUSCLE UP / 6 NEGATIVE PULL UPS
B: 20 SEC PULL UP HOLD
C: 20 SEC HOLLOW HOLD + 20 SEC SUPER MAN HOLD
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
100 Air Squat
80 Sit up
60 Burpee
40 Ring rows
20 Chest to Bar Pull Up
400 Run
Skill:
Skill 10 mins
Kipping + Pull Ups
Type:
FOR_TIME
Time Cap:
0:15:00
Rounds:
None
Skill:
5 Sets
1 Power Snatch + 1 Hang Squat Snatch
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
4 rounds quality 2 mins rest in between rounds
6 back squats 75%
12 DB step ups 50/35
Skill:
Core For time
50 sit ups
100 flutter kicks
50 leg raises
100 mountain climbers
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
1 ROUND
400 M RUN
20 MEDBALL CLEANS
400 M RUN
20 DB THRUSTERS
400 M RUN
20 BURPEES
400 M RUN
20 PULL UPS
Skill:
Type:
AMRAP
Time Cap:
0:33:00
Rounds:
None
ACTIVE REST FOR THROWDOWN
2 ROUNDS
AMRAP 6
ROW 1000 M / 700 M
MAX CAL BIKE REMAINING TIME
REST 3 MINS
AMRAP 6
RUN 400 M
AMRAP SIT UPS
REST 3 MINS
REPEAT
Skill:
Type:
AMRAP
Time Cap:
0:33:00
Rounds:
None
ACTIVE REST FOR THROWDOWN
2 ROUNDS
AMRAP 6
ROW 1000 M / 700 M
MAX CAL BIKE REMAINING TIME
REST 3 MINS
AMRAP 6
RUN 400 M
AMRAP SIT UPS
REST 3 MINS
REPEAT
Skill:
ESTABLISH 1 RM STRICT PRESS
Type:
FOR_TIME
Time Cap:
0:15:00
Rounds:
None
PARTNER WOD
30-25-20
DL 225/155
CAL ROW/SKI
SYNC BURPEES
DL AND CALORIE ROW/SKI IS SHARED REPS
Skill:
TABATA
HOLLOW ROCKER
HOLLOW HOLD
Type:
FOR_TIME
Time Cap:
0:15:00
Rounds:
None
10-9-8-7-6-5-4-3-2-1
MANMAKERS
100 M RUN IN BETWEEN ROUNDS
Skill:
Type:
FOR_TIME
Time Cap:
0:40:00
Rounds:
None
Skill:
AMRAP 8
30 v ups
60 bicycle kicks
30 weighted sit ups
60 flutter kicks
30 scissor kicks
60 mountain climbers
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
5
5 rounds
400 m run
21 box jumps
15 kb deadlift
9 burpee