Buy In
Banded couch+HS floss
3x
10 glute bridges
10 W's W.O.D
"2 Deadlift EMOTMx8 Min 60-80%-stealth!(no noise)
"MC Hammer"
21-15-9
Deadlift 225/155
DB thruster 50/35 Post W.O.D.
Roll low back
Buy In
3x
5/5 KB bottom up press
5/5 windmills
10 PVC OHS W.O.D
3 hang snatch E2Mx14 min
""Destiny's Child""
3rds
400m run
7 hang Power snatch 75% above
12 Box Jump overs 24/20
Post W.O.D.
Roll chest/upper back
Buy In
3x
Tspine roll
10 pull aparts
:20 Goblet squat hold W.O.D
"Curls for the girls"
3 sets
5 min AMRAP
3 Bar muscle ups
6 Push Press 115/75
9 Goblet squat 70/53
1 Rope climb
Rest 3 min
Post W.O.D.
Roll lats
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DU skills W.O.D
"""Hot Rod""
4rds
1 min max power cleans 155/105
1 min max Double unders
1 min max cal bike/row
1 min rest
Post W.O.D.
Roll calves/low back
Buy In
Banded warmup W.O.D
"Back squats 10-8-6-4-2
65-70-75-80-85
"Bumblebee"
10 min AMRAP
30 Wallballs 20/14
10 Burpee box jump overs 24/20
Post W.O.D.
Roll quads
Buy In
W.O.D
"Way of the Warrior"
400m run
50 Balls slams 40/30
400m run
50 KBS 70/53
400m run
50 DB hang CJ 50/35
400m run
50 Ring pushups
400m run
100 abmat situps
Post W.O.D.
Buy In
Sn press+pass thru
snPP+OHS
snbal W.O.D
6 Rds
8 OHS 115/75
Front rack carry70/53
8 Goblet squats 70/53
8 Pushups
8 Toes to bar
Post W.O.D.
Roll upper back
Buy In
Banded couch+hamstring floss W.O.D
Deadlift 5-4-3-2
70-75-80-85%
""Diane on the run""
21-15-9
Deadlift 225/155
200m run
Strict HSPU 15-12-9
100m run
Post W.O.D.
roll glutes and low back
Buy In
T-spine mob
CF symm
W.O.D
Muscle up skills
Teams of 2
20 min AMRAP
4 Muscle ups
8 DB snatch 50/35
12 Burpees over DB
8/8 DB PP 50/35
20 Cal bike Row
Post W.O.D.
Tricep stretch, pec smash
Buy In
Front rack mobility W.O.D
Power clean+Front squat+clean every 90 secx6 sets 60-80%
3rds
10 Front squats 185/125
20 C2B pullups
50 Dbl unders
Post W.O.D.
Roll quads
