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W.O.D
"Rush Hour"
400m run
max rds of
7 Power cleans 155/105
7 Plyo jumps
7 HSPU
rest 3 min
5 min AMRAP
400m run
max rds
5 power cleans 185/125
5 plyo jumps
5 HSPU
rest 3 min
5 min AMRAP
400m run
max rds
3 power cleans 205/135
3 Plyo jumps
3 HSPU Post W.O.D.
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W.O.D
"Farewell Sara D"
Teams of 3
100/70 Cal bike
150 Wallballs 20/14
150 Dbl unders
100 Burpees
150 Dbl unders
75 DB Push Jerk 50/35
150 Dbl unders
100/70 Cal bike Post W.O.D.
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Banded couch+hamstring floss W.O.D
3 Deadlift EMOTMx8 min up to 80-85%
""Joker""
1-10 DL 225/155
10-1 TTB Post W.O.D.
Roll adductors and low back
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T-spine roll
Bottom up KB press
Perfect stretch W.O.D
"5 Press+5 Push Press 4 sets
""Gut Check""
3rds
400m run
20 Ball slams 40/30
20 Wall balls 20/14 Post W.O.D.
Roll glutes and low back
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Snatch skills W.O.D
"Hang Power snatch+Power snatch EMOTMx9 min
""High Heels""
15 min AMRAP
12 DB Lunges 50/35
30 DU
5 Power snatch 95/65-add wt each round until you can't) score is wt+rds)
Post W.O.D.
Roll calves/piriformis
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Pull aparts
Bottom up KB press
Kipping swings W.O.D
Bar Mu skills
""Chest hair""
EMOTMX24
1: Row 15/12
2:4 Bar muscle ups(scale 7 Strict pullups)
3: Bike 15/12
4:15 Abmat situps Post W.O.D.
Roll lats
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Banded warmup W.O.D
Back squat 5x5 75%
""The Good Life""
21-15-9
DB front squat 50/35
KBS 70/53
Ring pushups Post W.O.D.
Roll quads
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W.O.D
"Money Ball"
In Teams of 3, with a 30:00 Time Cap:
Big Lap Slamball run 40/30
75 Box Jump Overs (24"/20")
50 Power Clean and Jerks (155/105)
15 Rope Climbs (15')
50 Power Clean and Jerks (155/105)
75 Box Jump Overs (24"/20")
Big Lap Slam ball run 40/30 Post W.O.D.
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HS hold practice W.O.D
""Rush Hour""
5min AMRAP
400m run
max rds of
7 Power cleans 155/105
7 Plyo jumps
7 HSPU
rest 3 min
5 min AMRAP
400m run
max rds
5 power cleans 185/125
5 plyo jumps
5 HSPU
rest 3 min
5 min AMRAP
400m run
max rds
3 power cleans 205/135
3 Plyo jumps
3 HSPU
Yes, strict:) Post W.O.D.
Roll lats and low back
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Tabata hollow rocks W.O.D
Muscle ups skills
"""Saved by the Bell""
18 min AMRAP
4 Muscle ups
8(4/4) Step ups 1x50/35 24/20
12/9 Cal bike/Row
Post W.O.D.
Tricep stretch, roll quads
