WARM-UP
AMRAP 8’
1’ SKI/ROW (30”EASY,30”MODERATE)
20 ALT PLANK TWISTS
20 HIP ROTATIONS @90/90
15” ACTIVE HANG
WOD_2 PERSON TEAM
AMRAP 28’
60 WB CLEANS @9/6
50/40 CALS SKI/ROW
40 WB THRUSTER @PASS TO EACH OTHER OVER PULL-UP BAR
1’ SYNCHRO PLANK
30” SYNCHRO ACTIVE HANG
(B: AS WRITTEN ; RX: WALL BALL @ 12/9)
ACC
EXTRA HEAVY SANDBAG BEAR HUG HOLD
5X
30”ON
30” OFF
WARM-UP
A. AMRAP 6’
20 HIGH KNEES
20 BUTT KICKS
5/5 SIDE LUNGES
5 DOWN-UPS
5 HPSN @BB
5 STIFF LEGGED RDL @BB
B. AMRAP 4’
5 DL @INC W TO 60%
20” JUMP ROPE
STRENGTH
DEADLIFT_E2MOM_10'
5X4 @80%
WOD
FOR TIME_TC:13’
40 DU
25 PSN @20/15
40 DU
20 PSN @30/20
40 DU
15 PSN @40/25
40 DU
10 PSN @50/32.5
40 DU
5 PSN @60/40
(B: 80 SU, 15 HANG POWER SNATCHES AFTER EVERY ROPE @EMPTY BB ; RX: 60 DU, +10KG)
ACC_3RFQ
20” RING DIP HOLD
15M HSW
(B: ACC 20" RING DIP HOLD, 30M REV BEAR CRAWL ; RX: AS WRITTEN)
WARM-UP
AMRAP 8’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
16 SHOULDER TAPS
8 PUSH-UPS
8 RING ROWS
8 BOX JUMPS @50/40
8 SHUTTLE RUNS @10M
WOD_TC:24’
5RDS_FOR TIME
16 SHUTTLE RUNS @10M
16 PULL-UPS
16 HR PUSH-UPS
16 BOX JUMPS @60/50
(B: RING ROW, BOX @50/40 ; RX: C2B, BOX @75/60)
ACC
AMRAP 5’
8 HOLLOW ROCKS
16 SIT-UPS
WARM-UP
A. AMRAP 6'
1’ SKI/ROW
20 SHOULDER TAPS
10 ALT V-UPS
10 SCAP PULL-UPS
5 HPC @BB
5 PUSH JERK @BB
B. AMRAP 4’
5 BSQ @INC W TO 60%
20” HOLLOW-ARCHES
STRENGTH
BACK SQ_E2MOM_10'
5X4 @80%
WOD_AMRAP 12’
15 T2B
12CALS SKI/ROW
9 PC+J @50/35
(B: HOLLOW-ARCH, KB PCJ ; RX: 7 BMU, @60/42.5 PCJ)
ACC
5X8 BENT OVER BB ROWS
WARM-UP
AMRAP 10’
20 HIGH KICKS
5/5 SIDE LUNGES
5 DOWN-UPS
5 HPC @INC W TO WOD
5 JUMP SQ
5 PULL-UPS
WOD
AMRAP 4X4’/3’R
20/16CALS ROW
10 PULL-UPS
5 PC @70/45
MAX REPS BURPEE OVER BB
ACC_3RFQ
30” HANG FROM CAGE
1’ PLANK
30” HOLLOW HOLD
WARM-UP
A. AMRAP 5’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
10 WALL ANGELS
20 SHOULDER TAPS
B. AMRAP 5’
3 PRESS @INC W TO 60%
20” JUMP ROPE
STRENGTH
STRICT PRESS_E90”
6X3 @80%
WOD_FOR TIME_TC:15’
16 SHUTTLE RUNS @10M
75 DU
16 SHUTTLE RUNS @10M
25 HSPU
16 SHUTTLE RUNS @10M
75 DU
16 SHUTTLE RUNS @10M
25 HSPU
(B: 150 SU, PIKE PUSH-UP ; RX: SAME)
ACC_3RFQ
20 SEATED PIKES
20/20” COPENHAGEN PLANK ON GROUND
10/10 CLAM SHELLS
WARM-UP
AMRAP 8’
1’ ROW (30”EASY,30”MODERATE)
10 JUMP SQ
10 KB SDHP
10 DECK SQUATS
WOD_2 PERSON TEAM
AMRAP 25’
800/600M ROW
40 SYNCHRO AIR SQ
30 KB SDHP @24/16
20 WALLBALL PARTNER SIT-UPS @9/6
10 WALLBALL DECK SQ @9/6
(B: @20/12 KB, @6/4 WB ; RX: @32/20 KB, @12/9 WB)
ACC
CHINESE PLANK ON BOX
3X
1’ON
1’ OFF
WARM-UP
A. AMRAP 5’
20 HIGH KICKS
5/5 SIDE LUNGES
5 HPSN @BB
5 BOX JUMPS @50/40
B. AMRAP 5'
5 DOWN-UPS
3 DL @INC W TO 60%
STRENGTH
DL_E90”
6X3 @80%
WOD
AMRAP 4X3’/1’R
3 HPSN @40/30
6 PUSH-UPS
9 BJ @60/50
(B: 3-3 HANG KB SNATCHES, @50/40CM BOX ; RX: @50/40 ON BB ; @75/60CM BOX)
ACC_3RFQ
10 DB FRONT RAISES
10 DB LATERAL RAISES
40 SHOULDER TAPS
WARM-UP
AMRAP 8’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
4X10 LEG SWINGS
20” HS HOLD
10 JUMP SQ
5/5 DB PP
WOD
AMRAP 25’
30M DB (1) WALKING LUNGES
15/15 SINGLE ARM DB PUSH PRESSES
15 BURPEES
30 ALT DB SNATCHES
@DB 17.5/12.5
(B: @12.5/8 DB ; RX: 22.5/17.5 DB)
ACC
3 RDS
10 DB(1) OH SIT-UPS
15 V-UPS
20” HOLLOW HOLD
WARM-UP
A. AMRAP 6’
1’ ROW
20 SHOULDER TAPS
5 INCHWORMS
10 HOLLOW-ARCHES
10 REV LUNGES
B. AMRAP 6’
5 BSQ @INC W TO 60%
5 PULL-UPS
STRENGTH
BSQ_E90”
6X3 @80%
WOD_FOR TIME_TC:17’
500/400M ROW
50 THRUSTERS @BB
40 T2B
500/400M ROW
25 THRUSTERS @BB
20 T2B
500/400M ROW
(B: KB THRUSTERS, HOLLOW-ARCHES ; RX: 30/22.5 ON BB, 20-10 BMU)
ACC_3RFQ
10 REV FLIES
10 BENT OVER BB ROWS
10M HSW (B: REV BEAR CRAWL)