Buy In
Rowing skills
Couch stretch
Tspine mob W.O.D
"Upstairs and downstairs"
9-15-21
Overhead squats 95/65
Cal row/bike
immediately into
21-15-9
Back rack lunge 95/65
Cal row/bike
Post W.O.D.
Roll quads
Buy In
Banded couch+Hamstring floss W.O.D
3 Power cleans EMOTMx3
rest 1 min
2 Power cleans EMOTMx3
rest 1 min
10 min to find 1rm Power clean
""Black and Blue""
5rds
10 Power cleans 135/95
10 Burpees
Post W.O.D.
Roll low back and glutes
Buy In
3x
5/5 windmills
5/5 KB bottom up press W.O.D
"Strict press 3x10 or HSPU 5x5
super set w/ 20 Vups
10 min amrap
10 DB push press 50/35
30 DU
Post W.O.D.
Roll lats
Buy In
Row/bike 500/.6
Perfect stretch
3x
10 Bridges
10 sec bar hang
10 sec gob squat hold
W.O.D
Rope climb skills!
12-9-6-3 Front squats 185/125
4-3-2-1 Rope climbs
200m run Post W.O.D.
Roll quads
Buy In
Banded couch+hamstring floss W.O.D
""Lumber Jack 20""
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run
Post W.O.D.
Roll glutes and low back
Buy In
3x
10 kang squats
10 pull aparts
10 pvc OHS
W.O.D
""Jingle all the way""
4rds
5 muscle ups
10 hang power snatch 115/95
20 Weighted step ups 24/20 1x50/35 DB
Post W.O.D.
Roll upper back
Buy In
:15 gob squat hold :15 rest x 4min W.O.D
Front squat 1rm
""True lies""
60 Dbl unders
30 Wall balls
3 Rope climbs
60 Du
25 Wall balls 20/14
2 Rope climbs
60 Dbl unders
20 Wall balls
1 Rope climb
Post W.O.D.
Couch stretch
Buy In
T-spine mobility
Roll quads W.O.D
"Power clean and Jerk 2 EMOTMx8 min
""Liquod Cocaine""
5rds
5 Power clean and Jerks 155/105
10 C2B pullups Post W.O.D.
Roll low back and lats
Buy In
3x
5/5 windmills
5/5 bottom up KB press W.O.D
3x
seated DB Press 10
15 GHD situps or Vups
"Commando"
3rds
500m row
15 DB Front squats 50/35
50m SOL carry
Post W.O.D.
Roll lats
Buy In
W.O.D
"Double Impact"
Teams of 2
10 min Cindy
5 pullups
10 pushups
15 air squats
Immediately into 10 min AMRAP
10 DB squat cleans 50/35
50 DU
10 DB Lunge 2x50/35
50 Du Post W.O.D.
