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W.O.D
Every 90 sec x7 sets start at 60%
Hang power snatch+OHS+hang squat snatch
"Bartender"
AMRAP 10:
12 Deadlifts 115/75
9 Overhead Squats 115/75
6 Hang Power Snatches 115/75
Post W.O.D.
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W.O.D
"
C2B skills
"Home run Derby"
24-18-12
Calorie row/Bike
Front rack lunges 135/95
Chest to bar pullups
Post W.O.D.
Buy In
W.O.D
"Ring MU skills
7 min AMRAPx2
3 Ring MU
12 DB weighted step ups 1x 50/35
12 Ball slams
12 Box jump overs 24/20
rest 3 min" Post W.O.D.
Buy In
W.O.D
"Bar Crawl
Teams of 3 1 wks at a time
AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)" Post W.O.D.
Banded Tricep
Buy In
W.O.D
"DU skills!
""Full Circle""
75/50 Calorie Assault Bike
125 Double Unders
50m heavy Dball or sandbag carry
20 Sandbag/Dball over shoulder
125 Double Unders
50m Heavy Dball or sandbag carry
75/50 Calorie Row" Post W.O.D.
Buy In
3x
samspon stretch
inchworm
wall squats W.O.D
3x
8 strict pullups
8/8 Bulgarian split squats
""Master Splinter""
3 Rounds:
400 Meter Run
12 Burpee Box jump overs (24/20)
15 DB Thrusters 50/35 Post W.O.D.
Couch stretch
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3x
5/5 windmills+5/5 OHS W.O.D
Rope climb skills
"Rope a Dope"
3rds
1 min max reps
KBS 70/53
Goblet lunges
Abmat situps
Push Press 115/75
Rope climbs
Rest 1 min Post W.O.D.
Roll lats+Tricep stretch
Buy In
T-spine mobilty W.O.D
"Cold Feet"
Big lap buy in
4rds
4 Bar MU
8/8 DB snatch 50/35
16 Box Jump overs 24/20
50m Dball/sandbag carry Post W.O.D.
Roll calves and low back
Buy In
1 box jump every :15x4 min
Banded couch+HS floss W.O.D
"IHOP"
20 min AMRAP
3 Power cleans start at 60%
15/12 Cal bike Row
Add every 5-10lbs/rd
Post W.O.D.
Roll low back
Buy In
T-spine mobility W.O.D
"3x
10 seated DB Press
20 Vups
"Pythons"
4rds
400m run
6/6 KB clean and Jerk 53/35
12/8 Strict pullups
Post W.O.D.
Roll lats
