Buy In
W.O.D
Pigeon stretch
3x
Sampson 5/5
15 sec squat hold
5/5 windmills
"Rancy"
5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell OHS
3x 10 strict pullups or DB rows with pauses depending on load and ability level 3x10 RDL with DB or KB 3 sec down 2 sec hold!!! Post W.O.D.
Buy In
W.O.D
1 min single arm OHS hold L then R
3x
5 good mornings
5 Jump squats
5 lunge w/ press
"Grocery Store"
200m 1arm Front rack carry buy in
3rds
50m OH carry L
25 abmat situps
50m OH carry R
25 Abmat situps
200m 1arm Front rack carry buy out
Rent
3x10 strict chin-ups or single arm rows, 3x20/20 Russian twists
Post W.O.D.
Buy In
W.O.D
3x
5 kang squats
5/5 lat lunges
10 pass thru
"Dizzybat"
AMRAP 18:
60 Double-Unders
30 Dumbbell Reverse Lunges
15/10 Pushups
Calf stretch 2min/side 3x10 strict pullups or rows, 30/30 floor wipers Post W.O.D.
Buy In
W.O.D
3x
Walkout+lunge and twist 5/5
7 Kang squats
"Kansas City"
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3 Minutes:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back DB Hops*
*New standard: Hopping over and back = 1 rep
Rent Pushups 3x25-if easy, pause 1ct top and bottom! 3x8/8 deadbug go slow and controlled! Post W.O.D.
Buy In
W.O.D
3x
5/5 windmills
Walkout w/ lunge+rotation 5/5
"Somebody's got a case of the Monday's"
150 KBS
every 2 including 0:00 16 Jumping Lunges Post W.O.D.
Buy In
W.O.D
3x 1-2 min lat stretch on door each side
3x10 pass through+10 OHS
"Moving Day"
15 min AMRAP
200m run
50m single arm KB/DB front rack carry L
200m run
50m single arm KB/DB front rack carry R
200m run
50m single arm overhead DB/KB carry 25 L/25R
Rent
3x10/10 floor wipers, 3x8/8 single arm rows Post W.O.D.
Buy In
W.O.D
3x8/8 deadbug
3x10 pass through
3x10 good mornings
"Pogo Stick"
3rds
1 min max reps
Lateral jumps over odd object
Russian twists
DB push Press
Jumping squats
Plank hold
3x10-20 dips off bench or chair, 3x1 min hollow rocks Post W.O.D.
Buy In
W.O.D
"Palace"
AMRAP 6:
2 Single DB Reverse Lunges, 20 Double-Unders
4 Single DB Reverse Lunges, 20 Double-Unders
6 Single DB Reverse Lunges, 20 Double-Unders
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Single DB Power Snatches, 20 Double-Unders
4 Single DB Power Snatches, 20 Double-Unders
6 Single DB Power Snatches, 20 Double-Unders
Continue to add (2) power snatches per round Post W.O.D.
Buy In
W.O.D
3x 10 pass through+5/5 windmill+5/5 lunge press
"SeaWorld"
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry
3x
10/10 floor wipers, 3x20 pushups Post W.O.D.
Buy In
W.O.D
3x
Sampson 5/5
10 inchworm
8 jump squats
"Anchorman"
4rds
20 KBS
20 Goblet squats
10 pullups or 2 arm rows
3x20/20 Russian Twists, accumulate 3 min in a perfect plank Post W.O.D.
