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W.O.D
"The Last Sunday"
4rds
3/3TGU
20 Lateral hops
10 L Push Press
20 Lateral hops
10 R push Press
20 lateral hops
10 pullups
3x15 Vups, 3x20/20 Russian Twists
Post W.O.D.
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W.O.D
"Lactaid"
AMRAP 20:
10 Air Squats, 30 Double Unders, 200 Meter Run
20 Air Squats, 30 Double Unders, 200 Meter Run
30 Air Squats, 30 Double Unders, 200 Meter Run
40 Air Squats, 30 Double Unders, 200 Meter Run
50 Air Squats, 30 Double Unders, 200 Meter Run
…
Continue to Add (10) Squats Per Round
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3x10 Chinups+ 25 Pushups Post W.O.D.
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W.O.D
"Opposite Day"
30-20-10:
Alternating Dumbbell Power Snatches (50/35)
Push-ups
Directly Into…
10-20-30:
DB power snatch(50/35)
Burpees
Rent 3x50m Front rack carry each arm Post W.O.D.
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W.O.D
"The Bomb diggity"
4rds
400m run
25/25 OH carry
6 pullups
20 alt leg Vups
Post W.O.D.
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W.O.D
Hyper Storm
EMOM x 20 Minutes:
Min 1: 10-15 Strict Handstand Push Ups or Handstand Push Ups
Min 2: 10 Dumbbell Box Step ups (50/35) 20" or 18 lunges with DB if no box and 1x DB
Min 3: Max Reps Double Unders
Min 4: Rest
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3x50 abmat situps Post W.O.D.
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W.O.D
"Steve Prefontane"
4rds
200m Run
15 KBS
200m Run
10 OHL L
200m Run
10 OHL R
200m Run
10/10 Warrior squats
Rent: 25/25 Dragon flags, 3x8/8 Dead Bugs Post W.O.D.
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W.O.D
"Base Camp"
AMRAP 15:
1 Round of "Strict Cindy"
1/1 Dumbbell Power Clean and Jerk (50/35
1 Round of "Strict Cindy"
2/2 Dumbbell Power Clean and Jerk (50/35
1 Round of "Strict Cindy
3 Dumbbell Power Clean and Jerk (50/35
Add (1) Dumbbell Power Clean and Jerk Per Round
Rent: 3x1 min hollow rocks Post W.O.D.
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W.O.D
"Captain America"
3 Rounds:
10/10 Single arm Dumbbell Thrusters 50s/35s
20 Dumbbell Facing Burpees
Rest 3 Minutes
3 Rounds:
20 Alternating Dumbbell Snatch 50/35
20 Dumbbell Facing Burpees
$$$ 3x8/8 Bulgarian splits squats 2ct pause in bottom
Post W.O.D.
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W.O.D
"Ricky Bobby"
10-1
Handstand Pushups
Strict pullups
30 DU each round
*If arms still sore from Murph, scale pullups with ring rows Post W.O.D.
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W.O.D
"Walker and Texas Ranger"
2 sets
8 min AMRAP
4/4 TGU
16 KBS
20 Lateral jumps
6 Strict TTB
Rest 4 min
Rent: 3 min bottom of squat hold, 3x20/20 Russian twists Post W.O.D.
