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W.O.D
"Six Flags"
25 min AMRP
200m run
30 Double Unders
3 Power Snatches
*Build in weight each round start at 60%(no more than 5-10lb jumps/rd
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3x10 Chin ups
3x15 GHD situps Post W.O.D.
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W.O.D
DB bench press 3x10
"Overkill"
21-15-9:
Double Dumbell Power Cleans (50/35)
Box Jump Overs (30/24)
Double-Dumbbell Front Squats (50/35)
Toes to Bar
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3x20 sec ring hold
3x30 sec hollow rock Post W.O.D.
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W.O.D
5 min AMRAP
50/35 Cal bike/row buy in
max rds
12 Deadlift 225/155
12 Pullups
rest 3 min
5 min ARMAP
50/35 cal bike/Row
max rds
9 Deadlifts 275/185
9 Chest to bar pullups
3 min rest
5 min AMRAP
3rds
6 Deadlifts 315/205
6/4 Bar Muscle ups
max Cal in remaining time:)
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3x8/8 windmills w/ wt
3x 8/8 sidebends w/ KB Post W.O.D.
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W.O.D
Handstand Push ups 5x5 or 3x10 seated DB press
3rds
400m run
20 KBS 70/53
10 Ring pushups
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3x
10 strict pullups
20 sec hollow hold on GHD Post W.O.D.
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W.O.D
3ds
12 TTB
10 Power clean and Jerk 115/75
50 DU
3rds
9 TTB
6 Power clean and Jerk 155/105
50 DU
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3x15 back ext
and or
spend 15 min on cardio machine of choice
Post W.O.D.
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W.O.D
FS 1rm!
12 min ARMAP
20 Wallballs
100m run
12 Pushups
100m run
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3x15 GHD situps
3x 5/5 handstand shoulder taps Post W.O.D.
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W.O.D
Power snatch 5 every 2 minx10 min
3rds
500 Row
14 DB Clean and Jerk
1 Rope Climb
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3x10 strict pullups
3x1 min hollow rocks
Post W.O.D.
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W.O.D
"Buddy Lee"
Teams of 3
25 min AMRAP
150 Wallball buy in
Then
18/12 HSPU sub seated DB press
200m run together
60 DB snatch 50/35
200m run together
300 DU
200m run together
150 Abmat situps
Post W.O.D.
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W.O.D
Bar muscle up skills!
7 min AMRAP
"The Patriot"
7 Deadlift 225/155
25 Air squats
4 Bar muscle ups
rest 5 min
7 min AMRAP
14 KBS 70/53
14 Goblet Lunges
3 Bar Muscle ups Post W.O.D.
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W.O.D
" 5 Press+5 Push Pressx4 sets stay as close to 1rd every 3 min as possible
"Refrigerator Perry"
12 min AMRAP
8 DBall over shoulder
30 DU
SOL carry 50/35
30 Du Post W.O.D.
