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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.
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W.O.D
"Cal Norton Jr"
4rds
400m run
20 DB snatch
30 Abmat situps
Rent 25/25 Floor wipers, 3x10 Chin ups Post W.O.D.
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W.O.D
"Five Below"
5 min AMRAP
100DU buy in
max rds
12 DB front squats
6 lateral burpees
rest 3 min
5 min AMRAP
100 DU Buy in
5/5 DB thrusters
6 Lateral burpees
rest 3 min
5 min AMRAP
100 DU buy in
3/3 DB Clusters
6 lateral DB burpees
Rent 3x1 min hollow rocks Post W.O.D.
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W.O.D
3rds
1 min OHS hold R arm
1 min jump rope
1 min OHS hold L arm
1 min Run in place jump rope
1 min plank hold
1 min lateral jump rope
No rest-at end of rd 3, 400m Front rack carry 1xkb or DB switch as needed
No rent today Post W.O.D.
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Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
Scaling options-cut wod in half. Be smart here. If you haven't been consist go half or even 1/3 of everything. Listen to your body. W.O.D
Post W.O.D.
Buy In
W.O.D
3x
5/5 sampson
10 goodmornings
3rds
400m run
25 Step back lunges
100 run in place jump rope
7 HSPU
50 jump rope lateral jump
Rent
goal-max singles jump in 3 min, then 3x20/20 Russian twists Post W.O.D.
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W.O.D
3x
5/5 windmills
5/5 lat lunges
5/5 warrior squats
"Super Mario Bros"
8 min AMRAP
2/2-4/4-6/6-8/8...
Single arm DB/kb hang squat cleans
DB facing burpees
Rest 4 min
Start over
Rent 3x8 single arm seated press, 50 Floor wipers
Post W.O.D.
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W.O.D
3x
5/5 windmills
5/5 single arm OHS
”CEO"
5 Rounds:
AMRAP 3:
3/3 DB Snatches
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
5x5/5 bulgarian split squats 2ct pause same as Monday Post W.O.D.
