Buy In
W.O.D
Active pigeon 2 min
Figure 4 hip opener 2 min
3x5/5 lat lunge
"Den"
10/10-9/9-8/8-7/7-6/6-5/5-4/4-3/3-2/2-1/1:
Single arm Dumbbell Clusters(from Hang)
200 Meter Run
3x 8/8 single arm row, 3x20/20 Russian twists Post W.O.D.
Buy In
W.O.D
3 way pigeon
Active lat stretch
"Max Powers"
75 Air squat buy in
10-1
HSPU
Strict Pullups
75 air squat cash out
25/25 Floor wipers, 40 Toes to bar laying down Post W.O.D.
Buy In
W.O.D
3x
5/5 sampson
10 wall squats
1 min alt lat stretch
"Tiger Balm"
AMRAP 20:
200 Meter Run
6/6 DB C&J(hang)
40 Double Unders
Rent: 3x8/8 Seated single arm press, 3x30 abmat situps Post W.O.D.
Buy In
W.O.D
3x
5/5 sampson
5/5 lat lunge
5/5 single arm OHS
"Ham Sandwich"
50 Abmat situps
rest 3 min
21/21 Warrior squats
21 Burpees facing KB
15/15 Warrior squats
15 Burpees facing KB
9/9 Warrior squats
9 Burpees facing KB
rest 3 min
50 Abmat situps
3x20 Dips on chair-adjust reps based on ability level, accummulate 3 min in hollow rock in as few of sets as possible Post W.O.D.
Buy In
W.O.D
3x
5/5 windmills+5/5 single arm OHS
5rds
10 KB swings 1 arm
50m Suitcase Carry R
10 KB swings 1 arm
50m suitcase carry
10 KB Push Press
50m Suitcase carry R
10 KB Push Press R
20 Lateral hops over KB
5 Strict TTB
Rent 3x10 pullups, 3x30 sec goblet squat hold:) Post W.O.D.
Buy In
W.O.D
3x
5/5 walkout+lunge+twist
5/5 windmills
"Magic Mike"
4rds
1 min max reps each
Dbl Unders
Pushups
Goblet Lunges w/ 1xDB or KB
Rest 1 min
25/25 Floor wipers, 3x10 chinups or 3x8/8 single arm rows Post W.O.D.
Buy In
W.O.D
Active couch 2min each
3x10 pass though+10 snatch Press
"Double Trouble"
2 sets
8 min AMRAP
3/3 TGU
9 Burpees over KB
6 Pullups
Rest 4 min
Side plank 1 min eachx2 3x8/8 Bulgarian split squats Post W.O.D.
Buy In
W.O.D
Pigeon 2min each side
Active lat stretch 2 min alt
"King Arthur"
5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatch
20 Dumbbell Goblet Squat
Rent: 3x25 Pushups, 3x20/20 Russian twists Post W.O.D.
Buy In
W.O.D
Pigeon stretch
3x
5/5 windmills
"Bro sesh"
5rds
25 KBS
8 Vups
25L/25R KB FR CARRY
8 Vups
10 Strict pullups
Rent
1 min plank hold+30/20 pushupsx3 Post W.O.D.
Buy In
W.O.D
1 min singlesx2
3x
walkout+lunge+twist
8/8 single arm PVC press from lunge
"Escape from Wonderland"
2 Rounds For Time:
150 Double Unders
40 Thrusters (20L/20R
400m run
immediately into 60 burpees laterally over KB
Rent
Bulgarian split squats 3x8/8, 25/25 Floor wipers Post W.O.D.
