Buy In
T-spine mob
CF symm
W.O.D
Muscle up skills
Teams of 2
20 min AMRAP
4 Muscle ups
8 DB snatch 50/35
12 Burpees over DB
8/8 DB PP 50/35
20 Cal bike Row
Post W.O.D.
Tricep stretch, pec smash
Buy In
Front rack mobility W.O.D
Power clean+Front squat+clean every 90 secx6 sets 60-80%
3rds
10 Front squats 185/125
20 C2B pullups
50 Dbl unders
Post W.O.D.
Roll quads
Buy In
Tspine mobility
windmills
KB bottoms up press W.O.D
Push Press cycling skills
3 min AMRAP
7 Push Press 95/65
7 KBS 70/53
12 Jumping squats
Rest 1 min
3 min Max Cal row
Rest 1 min
3 min AMRAP
7 Push Press 95/65
7 KBS 70/53
12 Jumping squats
Rest 1 min
3 min max cal Bike
Post W.O.D.
Roll lats and triceps
Buy In
Banded couch+hamstring floss W.O.D
Deadlift 3 EMOTMx8 min up to 80%
no bounce
3rds
400m run
15 Deadlift 225/155
15 Box Jump overs 24/20
Post W.O.D.
Roll glutes and low back
Buy In
W.O.D
"Row 1k
15 Ball slams 40/30
7 HSPU
Row 750
15 Ball slams 40/30
7 HSPU
Row 500
15 Ball slams 40/30
7 HSPU
Row 250
7 HSPU
*All HSPU are to be done strict Post W.O.D.
Tricep stretch
Buy In
CF symm
sampson
Glute bridges W.O.D
Bar muscle/rope climb skills
3 bar muscle ups beginning each round
10-8-6-4-2
Front rack lunges 115/75
20-16-12-8-4 KBS 70/53
10 Rope climb cashout
Post W.O.D.
Roll quads
Buy In
Banded couch+Hamstring floss W.O.D
"Happy birthday Steph!"
17 min AMRAP
40 burpees
30 power cleans 115/75
30 burpees
30 power cleans 135/95
20 burpees
30 power cleans 155/105
10 Burpees
max reps 185/125
Post W.O.D.
Roll low back
Buy In
Banded warmup
Front rack mobility W.O.D
Tempo Front squats 6x2
32X1 65-85%
""Pay your taxes""
12 min AMRAP
Tax:40 DB front squats 50/35
max rds in remaining time
30 Dbl unders
5/5 DB clean and Jerk 50/35(1DB)
Post W.O.D.
Roll quads/calves
Buy In
W.O.D
Teams of 2
18 Minute AMRAP
Partner A:
4 Man Makers 50/35
8 Box Jumps
Partner B:
30 seconds Max Calorie Bike
Rest remainder of the time
Switch after each round of MM/BJ
Score = Calories plus rounds Post W.O.D.
Buy In
Inchworm w/ mini bands
single leg bridges W.O.D
Deadlift 5 reps E2Mx5 sets start at 70% work up to 80% all deadstop
800m run
then
3rds
15 2xKB sumo DL
15 GHD situps or Vups
12/8ring dips
Cash out all out 400m sprint!!!
Post W.O.D.
Roll glutes and lower back
