Buy In
400m run
Roll Glute med
3x
7 Kang squats
7 wall balls
W.O.D
5 min AMRAP
50 Wallballs
max rds
7 DL 225/155
7 BF burpees
rest 3 min
5 min AMRAP
40 wallballs
max rds
6 Deadlift 275/185
8 BF burpees
rest 3 min
5 min AMRAP
30 Wallballs 20/14
max rds
5 Deadlift 315/205
9 BF burpees
Post W.O.D.
Roll glutes and low back
Buy In
3x
5/5 windmills
15 sec bar hang palms in W.O.D
"Train Wreck"
15-12-9-6-3 TGU
60-50-40-30-20 AKBS 53/35
30-25-20-15-10 Pullups
Post W.O.D.
Roll lats
Buy In
Banded warmup
Front rack mobility W.O.D
1rd every 5 min
x4
Run 400m
8 Front squat increase wt each rd (From floor) start at 65%
40 DU
Post W.O.D.
Roll calves/couch stretch
Buy In
W.O.D
20 min AMRAP
"Smooth Criminal"
60 DU
10 Hang power clean 135/95
20 OH lunges w/ plate 45/25
10 Knees to elbows
200m run Post W.O.D.
Roll quads/glutes
Buy In
Banded warmup W.O.D
Back squats
5-4-3-2
85-90-95-100%
9-15-21
Bike/row
DB thrusters 50/35
Ball slams 40/30 Post W.O.D.
Couch stretch/low back
Buy In
Skill shoulder taps W.O.D
Power clean+2 Push Jerk EMOTMx8
4rds
400m run
12 Push Jerk 135/95
8 strict pullups Post W.O.D.
Roll lats/glutes
Buy In
Tabata planks W.O.D
Muscle up skills
"Partner wod
Teams of 2
18 min AMRAP
60 cal row
50 TTB
40 Wall balls 20/14
30 Deadlift 275/185
10 Muscle ups
Post W.O.D.
Tricep stretch/low back
Buy In
Dbl under skills
Ankle mob
3x
10 wall squats
10 kang squats W.O.D
Back squats 5-4-3-2
85-90-95-100%
12 min AMRAP
4/4 OHL R 53/35
4/4 OHL L
8 KB squats 2x53/35
8/8 KB PP(1x53)
60 DU
Post W.O.D.
Roll quads
Buy In
Snatch skills W.O.D
Teams of 2
400m slam ball run 40/30
20 snatch 115/75
20 Ring dips
400m slam ball run
20 snatch 135/95
20 ring dips
400m slam ball run
20 snatch 155/105
20 ring dips
One works one rests
Post W.O.D.
Roll lower back and lats
Buy In
3x
7 good mornings
5/5 lat lunges
10 sec bar hang W.O.D
Back squats 6-4-3-2
80-85-90-95%
8 min AMRAP
3,6,9,12,15
Thrusters 95/65
KTE Post W.O.D.
Roll quads/couch stretch
