Buy In
W.O.D
3x
5/5 windmills
8 strict pullups
3rds
1 min max reps
Row cal
DB Push Press
Jumping squats
Abmat situps
Bike cal
Rest 1 min Post W.O.D.
Roll glutes, tricep stretch
Buy In
Rope climb skills W.O.D
Back squat 3x6 75%
12 min AMRAP
10 Front rack lunges 115/75
2 rope climbs
Post W.O.D.
Roll quads
Couch stretch
Buy In
Banded warmup W.O.D
2 power cleans EMOTMx8 up to wod weight
1rd every 3 minx6
4 Strict HSPU
6 Power cleans 205/135
8 TTB
100m sprint
Post W.O.D.
Roll glutes/low back
Buy In
3x
10 sec bar hang
7 YTA
5/5 windmills W.O.D
Bar MU monday
50 DB hang CJ 50/35
100 DU
40 Pushups
100 DU
30 cal bike
100 Du
10 Bar MU
Post W.O.D.
Roll lats, tricep stretch
Buy In
Wall ball relay
3x
7 Plate raises from squat
7 kang squats
5/5 lat lunges W.O.D
Power clean+thruster EMOTMx8
"CrossFit Coronado Conditioning Test"
EMOTM until failure
1-1 thruster 95/65
2-2 burpees
3 3 thrusters
4: 4 burpees
Once you fail, scale the reps 1/2 and continue until the last person finishes! Post W.O.D.
Roll VMO
Buy In
Game W.O.D
3x
10 Dips
8/8 sing arm DB row
"Michael Does a Triathalon"
1k Row
50 Abmat situps
50 superman back ext
1.2 Bike
50 abmat situps
50 Superman back ext
800m run
50 abmat situps
50 superman back ext
Post W.O.D.
Couch stretch
Buy In
Tabata hollow rocks
Bear complex w/ bar
Front rack mobility W.O.D
Barbell cycling skill work:
Deadlift+HPC+PJ EMOTMx8
"DT"
5rds
12 Deadlift 155/105
9 Hang power cleans
6 Push Jerks Post W.O.D.
Roll glutes and low back
Buy In
3x
Bike 45 sec
Roll quads
sampson stretch W.O.D
3 sets
5 Front squat 2ct hold 70-75%
8/8 BSS
3rds
400m run
25 wallballs 20/14
15 KBS 70/53
10 Ring Pushups Post W.O.D.
Roll quads
Buy In
Dbl under relay
3x
5/5 windmill
7 kang squats
7 snow angels
W.O.D
2 power snatch+1 OHS EMOTMx8
12 min AMRAP
12 OHS 115/75
40 DU
12 TTB
40 DU Post W.O.D.
Roll lats
Buy In
W.O.D
"Napalm"
Teams of 2
20 min AMRAP
100 Wall balls 20/14
40 pullups
50 DB snatch 50/35
50 cal bike/row
Max rds in remaining time:
8 squat cleans 155/105
40 DU Post W.O.D.
