Buy In
pull aparts
wall walks w/ band
kang squats
Burgener w/u W.O.D
Hang power snatch+hang snatch EMOTMx10 min work up to 85%
"""Fancy Pants""
For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
Post W.O.D.
Roll lats
Buy In
Pigeon stretch
Banded warmup W.O.D
""Red Baron""
DU 100-80-60-40-20
Deadlift 10-8-6-4-2(185/125, 225/155, 275/185, 315/205, 335, 215)
2 Rope climbs/rd
Post W.O.D.
Roll glutes
Buy In
Sampson+inchworm+Bottom up KB press W.O.D
"10 Goblet squat AHAP+8/8 Bulgarian split squatx3
""Jelly Belly""
3rds
400m run
20 KBS 53/35
10/10 KB PP 53/35
20 Abmat situps
Post W.O.D.
Tricep stretch
Buy In
Banded couch+hamstring floss W.O.D
2 power cleans EMOTMx9 min
""The Ultimate Warrior""
6rds
6 Power cleans 155/105
8 C2B Pullups
10/6 Cal bike/Row Post W.O.D.
Roll lats/low back
Buy In
Roll quads
T-spine mob
Burgener w/u W.O.D
"Power snatch+OHS+snatch E90 secx8 work up to heavy set
""Stingray""
30 Power snatch 75/55
30 Burpees over bar
25 power snatch 95/65
25 Burpees over bar
20 Power snatch 115/75
20 Burpees over bar
400m run
Post W.O.D.
Buy In
W.O.D
"""D-Day""
1944m Row(2.4 bike) Buy in
6rds
6 6Step ups 1x50/35 24/20
50m Sol Carry 50/35
Finish with 75 cal row/Bike
Post W.O.D.
Buy In
Pull aparts
Pass thrus
bottom up KB press
W.O.D
""PB &J""
3 rds
1 min max reps
Bar Muscle ups
Jumping Lunges
Push Press 95/65
Box Jump overs
Bike
Rest 1 min
Post W.O.D.
Roll lats
Buy In
Banded warmup W.O.D
"3x
5 Front squat 2 ct pause 70%
8/8 Bulgarian split squat
""Robot Chicken""
1k Row
3rds
12 Goblet squats 70/53
12 KBS 70/53
12 Toes to bar" Post W.O.D.
Roll quads
Buy In
3x
5/5 windmills+5/5 Single arm OHS W.O.D
DU skills
2 Power clean and Jerk EMOTMx7
"Jake the Snake"
15 min AMRAP
7 Power clean and Jerk 135/95
30 DU
7 Strict pullups
30 DU
20 ABmat situps
30 Du
Post W.O.D.
Roll lower back
Buy In
Tspine mobility
Bottoms up KB press W.O.D
OHS 5x2 32x1
12 min AMRAP
"GI Joe"
4 Burpee pullups
8 Goblet squats 70/53
12 KBS 70/53
40 DU Post W.O.D.
Roll lats/tricep stretch
