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W.O.D
3rds
1 min OHS hold R arm
1 min jump rope
1 min OHS hold L arm
1 min Run in place jump rope
1 min plank hold
1 min lateral jump rope
No rest-at end of rd 3, 400m Front rack carry 1xkb or DB switch as needed
No rent today Post W.O.D.
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Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
Scaling options-cut wod in half. Be smart here. If you haven't been consist go half or even 1/3 of everything. Listen to your body. W.O.D
Post W.O.D.
Buy In
W.O.D
3x
5/5 sampson
10 goodmornings
3rds
400m run
25 Step back lunges
100 run in place jump rope
7 HSPU
50 jump rope lateral jump
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goal-max singles jump in 3 min, then 3x20/20 Russian twists Post W.O.D.
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W.O.D
3x
5/5 windmills
5/5 lat lunges
5/5 warrior squats
"Super Mario Bros"
8 min AMRAP
2/2-4/4-6/6-8/8...
Single arm DB/kb hang squat cleans
DB facing burpees
Rest 4 min
Start over
Rent 3x8 single arm seated press, 50 Floor wipers
Post W.O.D.
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W.O.D
3x
5/5 windmills
5/5 single arm OHS
”CEO"
5 Rounds:
AMRAP 3:
3/3 DB Snatches
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
5x5/5 bulgarian split squats 2ct pause same as Monday Post W.O.D.
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W.O.D
3x
5/5 sampson
10 wall squats
"Grocery Bag"
4rds
400m run
50m Front rack carry
10 strict Toes to bar
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3x8 Chinups or 8/8 single arm rows Post W.O.D.
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W.O.D
3x
5/5 windmills
5/5 single arm OHS
”Nasty Dozen”
AMRAP 12:
50 Jumping Lunges
7 Strict Pull-ups
5/5 Dumbbell hang Clean and Jerks
Rent$$ 3x25 Pushups, 3x1 min hollow rocks Post W.O.D.
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W.O.D
"Long Beach"
1 Round:
160 Double Unders
800 Meter Run
40 Burpees
2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees
3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees
Roll calves!!!!, 3x8/8 Pullups+chiinups scale reps as needed If no pullup bar, sub with single arm rows-adjust reps as needed Post W.O.D.
Buy In
W.O.D
Jump rope w/u
3x
5/5 sampson
10 wall squats
"Abs Maghee"
2 sets
8 min work rest 4 min
20 abmat situps
10/10 Warrior squats 1xDB
10 Hollow rocks
20 DB snatch
100 run in place jump rope
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5x5/5 Bulgarian split squats 2ct pause at bottom:) Post W.O.D.
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W.O.D
Active lat 2 min
3x
Squat hold with rotation 1 min
5/5 lat lunge
"Deep Six"
6rds
6/6 single arm KBS
6 HSPU
6 Reverse burpees
6/6 single arm KB PP
Rent 3x8/8 bent rows 200m single arm Front rack carry alt as needed Post W.O.D.
