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10 kang squats
5/5 lat lunges
perfect stretch W.O.D
Du skills
1200m run
at the 10 min mark
4 rds of cindy
5 pullups
10 pushups
15 air squats
(you get to rest if you finish early)
at the 15 min mark
15-25 min
5 deadlift-135/95, 185/125, 225/155, 275/185, 315/205, 365/225
30 Du each round
Get as far as you can-If you get through these weights before 25 min you are done. Post W.O.D.
Roll glutes and low back
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Banded warmup W.O.D
Back squats 3x8 75%
12 min AMRAP
15 walballs 20/14
12 DB snatch 50/35
6 Ring dips Post W.O.D.
Couch stretch
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3x
5/5 windmills+single arm OHS W.O.D
2 C and J EMOTMx6 min
1-10
Climb the ladder
1/1, 2/2, 3/3...
CJ 135/95
TTB Post W.O.D.
Roll lower back
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Tabata hollow rocks W.O.D
Bar Mu skills
Row 500m
5 Bar Mu
20 ambat situps
Bike .6
4 Bar MU
20 abmat situps
Run 400m
3 Bar MU
20 abmat situps
Row 500m
2 Bar mu
20 abmat situps
Bike .6
1 Bar Mu
20 abmat situps Post W.O.D.
Roll lats
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Dbl under skills! W.O.D
Back squats 3x8 75%
10 pullups each round
3rds
20 Goblet squats7 70/53
4 wall walks
50 DU
Post W.O.D.
Roll quads
Buy In
3x
10 wall squats
5/5 lat lunges
10 wide good mornings 15lb plate W.O.D
Rope climb skills
Back squats 3x10 70%
60 Wall balls 20/14
25 Vups
50 KBS 70/53
25 true pushusp
50 KB sumo DL 70/53
7 Rope climbs Post W.O.D.
Couch stretch
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Ring holds/inchworm
Kang squats W.O.D
Ring muscle ups
18 min to complete
5rds
4 Muscle ups
8 Deadlift 225/155
50 DU
max Cal bike/row remaining time
Post W.O.D.
Roll glutes, chest stretch
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5/5 windmills+5/5 OHS single arm
PVC W.O.D
Skill TGU
5 min AMRAP TGU 50/35 DB
rest 2 min
4rds
400m run
6/6 single arm PP 50/35 DB
12 Ball slams 40/30
10 Knees to elbows Post W.O.D.
Roll lats/tricep stretch
Buy In
Banded warmup W.O.D
Back squats 3x10 70%
SS 10 pullups
50 cal row/bike
35 DB hang squat cleans 50/35
50 cal row/bike
Post W.O.D.
Roll quads
Buy In
3x5/5 windmills+5/5 single arm OHS
PVC W.O.D
13.1
17 min AMRAP
40 burpees
30 snatch 75/55
30 burpees
30 snatch 135/75
20 burpees
30 snatch 165/100
10 burpees
Max reps 210/120 Post W.O.D.
Roll lats and low back
