Buy In
W.O.D
Teams of 2
15 min AMRAP
100 Du buy in
30 DB snatch 50/35
30 DB Front rack lunges 50/35
30 abmat situps
200m sprint together Post W.O.D.
Roll calves
Buy In
Banded warmup W.O.D
6 min AMRAP
50 Wall balls
Then max rds of
40 DU
10 Deadlifts 185/125
Rest 3 min
6 min AMRAP
50 Wall balls then max rds of
40 Du
10 DL 225/155
rest 5 min
1 mile run Post W.O.D.
Roll glutes and low back
Buy In
3x
5/5 windmills
7 snow angels
15 sec bar hang W.O.D
Close grip bench find 3rm
15 min AMRAP
20/15 cal row
10 DB push Press 50/35
Statue of liberty carry 25m
10 DB push Press
Statue of liberty 25m Post W.O.D.
Titanic stretch
Buy In
3x
10 wall squats
spiderman
5/5 lat lunge
Front rack mobility W.O.D
Front squats find 5rm
21-15-9
Front squats 155/105
C2B pullups
Post W.O.D.
Roll quads
Buy In
W.O.D
Toes to bar skills
1-10
1/1/1, 2/2/2, 3/3/3...
Ball slams 40/30
Box jump overs 24/20
Toes to bar Post W.O.D.
Roll lats and calves
Buy In
400m run
Banded couch+hamstring floss W.O.D
1 RM power clean
3EMOTMx3 min up to 75%
Rest 1 min
2 EMOTMx3 min up to 85%
Rest 1 min
1 EMOTMx8 min to hit a 1rm
3rds
400m run
15 KBS 70/53
15 True pushups
Post W.O.D.
Roll lower back
Buy In
W.O.D
25 min AMRAP
800m run w/ a partner
40 bar facing burpees
30 Deadlifts 135/95
800m run w/ partner Post W.O.D.
Buy In
Tabata Russian twists
Banded couch+hamstring floss W.O.D
Deadlift 2 EMOTM 70-80%x10
DU skills
12 min AMRAP
5 man makers 50/35
25 DU
Post W.O.D.
Roll calves
Buy In
3x
Arm bar stretch
snow angels
10 wall squats W.O.D
3x
10 close grip bench
10 pullups
Rope climb skills
3rds
20 DB snatch 50/35
3 rope climbs
12 Box jump overs 24/20
Post W.O.D.
Roll lats and chest
Buy In
500m row
30/20/30
Front rack mobility W.O.D
"Front squats
5-3-1
5-3-1 Try and go up each set
Row 1k
50 burpees
Post W.O.D.
Roll quads
