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W.O.D
"Mind Eraser"
5 sets
3 min on 1 min off
7 Power cleans 135/95
7 Burpees
10/7 Cal Bike/Row
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1 mile run medium pace
3x25 Vups
8/8 Bent over rows Post W.O.D.
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W.O.D
"Jerky Boys"
3 Push Jerk emotmx7 min
3rds
400m run
12 Push Jerk 115/75
12 Toes to bar
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30 Chinups in as few of sets as possible
200m DBall carry Post W.O.D.
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W.O.D
Back squats 5x3 Tempo 32x1
"Gut Punch"
21-15-9
DB Front squats 50/35
Box Jump 24/20
ball slam 40/30
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3x
20 Banded good mornings
10/10 Bulgarian split squats
10 Glute bridges w/ wt if you can Post W.O.D.
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W.O.D
"Orphan Annie"
50-40-30-20-10 Abmat situps
100-80-60-40-20 Double uders
15-12-9-6-3 Ring pushups
E3M included 0:00
12/9 Cal Bike/Row
Rent:
3x8 pulliups+8 Chinups, then accumlate 3 min hollow hold with as few of breaks as possible Post W.O.D.
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W.O.D
3 Deadlifts EMOTMx8
"The Ballad of Casey Jo"
3rds
9 pullups
15 DB push press 50/35's
21 Deadlifts 185/125
27 Wallballs 20/14
Rent:
3x8/8 OH Lunges with 2xDB-scale to front rack if needed+8-10 Ring dips Post W.O.D.
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W.O.D
"Saturday Night Fever
4rds
16 DB snatch 50/35
200m run
50 lateral jump rope
6/6 single arm Devil press 50/35
200m run
50 lateral jump rope
Post W.O.D.
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W.O.D
Hang power clean+Hang squat clean EMOTMx10
"Mr. Clean"
21-15-9
Hang squat cleans 115/75
Bar Facing Burpees
Rent: 3x25 Vups, 3x10 Ring pushusp-adjust up or down for ability Post W.O.D.
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W.O.D
"Boulder For Shoulders"
5rds
28/24 Cal row/Bike
10/7 HSPU strict
25/25 Suitcase carry 1x70/53
Rent: 3x10 2xKB sumo DL+20 Glute bridges
Post W.O.D.
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W.O.D
Back squat 5x3 Tempo 32x1
"Thick Thighs Save Lives"
3rds
400m run
30 Wall balls 20/14
10/8 Strict pullups
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3x8/8 Bent rows+3x8/8 Single arm strict press seated
Post W.O.D.
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W.O.D
Open Wod 18.1
20 min AMRAP
8 Toes to Bar
5/5 DB CJ 50/35
14/12 Cal Row
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3x20 Glute bridges, 3x8/8 Bulgarian split squats Post W.O.D.
