Buy In
W.O.D
Muscle up skills
14.4 partner style
20 min AMRAP
60 cal row
50 TTB
40 Wallballs 20/14
30 Power cleans 135/95
20 Muscle ups Post W.O.D.
Buy In
Du skills W.O.D
Power snatch 2 EMOTMx3
rest 1 min
2 EMOTMx3
rest 1 min
2 EMOTMx3 heavy 2
11.1 ladder
12 min to complete
30 DU
10 Power snatch
75/55, 95/65, 115/75, 135/85/ 145/95, 155/105 Post W.O.D.
Roll lats and lower back
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3x
5/5 windmills
10/10 Russian twists W.O.D
"Steven Segal"
5 min AMRAP
1k Row buy in
max rds
12 Push Press 95/65
14 KBS 70/53
7 Knees to elbows
rest 3 min
5 min AMRAP
1k Row buy in
max rds
7 Push Press 115/75
14 KBS 70/53
7 Knees to elbows
rest 3 min
5 min AMRAP
1k Row buy in
max rds
7 Push Press 135/95
14 KBS 70/53
7 Knees to elbows
rest 3 min Post W.O.D.
Buy In
Hollow rock holds 3x1 min 30 sec rest W.O.D
Back squat 3x7 75%
"Broflex"
4rds
12 walking DB lunges 50/35
50m farmers carry
10 burpees
8/6 strict pullups" Post W.O.D.
Roll quads
Buy In
W.O.D
"Dueces wild"
20 min AMRAP
Teams of 2
100 DB snatch 50/35
150 Wallballs 20/14
100 abmat situps
10 Rope climbs
200 Double unders
Max cal on the bike/row in the remaining time if you finish Post W.O.D.
Buy In
Front rack and couch stretch W.O.D
Barbell cycling skills
"""Macho MIle""
4rds
400m run
3rds Macho Man
3 power cleans+3 Front squats+3 Push Jerks 135/95 Rx+155/105=1 round of Macho Man Post W.O.D.
Roll low back
Buy In
Couch stretch
W.O.D
TTB skills!
"TEams of 2
1 person works 1 rests The carry is done together
18 min AMRAP
15/12 cal Bike/Row
12 KBS
8 Toes to bar
50m Front rack carry Post W.O.D.
Roll lats
Buy In
Banded warmup
Front rack mob W.O.D
3x
15 GHD situps
10 pullups
""Thighmaster""
10-1
Front rack lunges 115/75
Ring pushups
Post W.O.D.
Roll quads/glutes
Buy In
3x
7 YTA
5/5 windmills
7 snatch press W.O.D
Snatch pull+snatch EMOTMx10 min
"Farewell Ruth!"
3rds
500m row
15 power snatch 75/55
15 slam balls 40/30 Post W.O.D.
Roll lats/low back
Buy In
3x
7 snow angels
7 bent over rows w/ bar
7 pass through
3x10 bridges W.O.D
"April Fools"
200 Goblet squat buy in 150/124
Bar Muscle up skills
15 min AMRAP
3 Bar Muscle ups
30 DU
10 Goblet squats 70/53
30 Post W.O.D.
Bar Muscle up skills
15 min AMRAP
3 Bar Muscle ups
30 DU
10 Goblet squats 70/53
30 DU
