Buy In
zotts press 3x5
Burgener warmup
Ultimate shoulder stretch W.O.D
"O'Doyle Rules!"
Partner Workout
Lift 75000# for guys and 5000# for ladies and those scaling-3000# for ladies scaling Ground to Overhead anyway how
Once the weight has been completed partners race to the pullup bar, first to 50 wins, loser does 5 burpees for every pullup they are beaten by once they finish their 50 pullups
Post W.O.D.
Roll lower back and quads
Buy In
3x8 Scap pullups
3x5 Zotts press
Lacrosse ball glutes W.O.D
"Richard Simmons"
50 airsquats
10 push press 45/36#
40 airsquats
20 pp
30 airsquats
30 pp
20 airsquats
40 pp
10 airsquats
50 pp
Post W.O.D.
Roll quads and lats
Buy In
Lateral band walk 30L/30R
Couch stretch
Floss hamstrings W.O.D
"Did You Just Shart?"
deadlift 5-5-3-3-3-2-1-1
volume training 12 mins deadhang pullups, choose 1, 2, or 3 reps and stick with it
volume training 12 mins hspu
cashout---tabata L-sit on rings
Post W.O.D.
Roll lower back and Hamstrings
Buy In
Banded shoulder stretch
HS hold 3x20 sec W.O.D
20 Min AMRAP
4 Muscle ups
6 OHS 135/95
9 Burpees
4 Muscle ups=8 Pullups (for this wod) Post W.O.D.
Roll lower back and lats
Buy In
Roll lats
Lacrosse ball glutes
Bent over rows with bar 3x8 W.O.D
"Mano y Mano"
1 Rep each of: 185/125
Deadlift
Squat clean
Front squat
Jerk
One person will get through the complex as many times as they can while the other runs 400m. You have until your partner gets back to get as many rounds as possible! Beat your partner! Post W.O.D.
Roll lower back and hamstrings
Buy In
1 Box jump :15 4 min
3x8 Scap pullups
Couch stretch W.O.D
"Hold On For Dear Life"
21-15-9
hang power clean 135/95#
kbs 53/35#
ttb Post W.O.D.
Roll biceps with bar
Buy In
Ring rows 3x8
Banded ankle stretch
Couch stretch
W.O.D
"Jumping Annie's Box"
50-40-30-20-10
Double Unders
Box jump 24/20#
Situps
Post W.O.D.
Roll calves and quads
Buy In
Pull aparts 3x8
Lacrosse ball Glutes and hip flexors W.O.D
"Deadman Rising"
5rds
12 Deadlifts 165/115#
24 pushups
36 lateral jumps over bar
Post W.O.D.
Roll lower back and hamstrings
Buy In
TGU skill work
Mobilize shoulder exteral and internal rotation W.O.D
"Train Wreck"
60-50-40-30-20 KBS 53/35
30-25-20-15-10 Pullups
15-12-9-6-3 TGU 53/35 Post W.O.D.
Don't die:)
Buy In
Scap pullups 3x8
Couch stretch
Floss Hamstrings W.O.D
"Ruck This Fun"
2x 800m sprint rest 3 mins
4x 400m sprint rest 90 secs
8x 200m sprint rest 45 secs
only scale is row---1000, 500, 250m
Post W.O.D.
Roll calves and Lats
