WARM-UP
AMRAP 8’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
5 BURPEES
10 ALT LUNGE STRETCH
10 ALT COSSACK SQUATS
5 BOX JUMPS @50/40
STRENGTH_TC:22’
BACK SQUAT
FIND 1 RM
CONDITION
EMOM 7’
10 BURPEE BOX JUMP OVERS @60/50
ACC_3RFQ
10/10 SL RDL
30”/30” SINGLE LEG STANDING @OTHER SIDE - HIGH KNEE HOLD
WARM-UP
AMRAP 8’ @EASY
1’ SKI/ROW
5 DOWN-UPS
5 INCHWORMS
10 JUMP SQ
5 HPC @BB
5 PP @BB
WOD_2 PERSON TEAM
AMRAP 24’
1K/800M ROW
40 SYNCHRO PUSH PRESSES @30/20 _SYNCHRO ON TOP
40 SYNCHRO SIT-UPS
40 SYNCHRO HANG POWER CLEANS @30/20 _SYNCHRO ON SHOULDERS
(B: @EMPTY BB ; RX: @SAME WEIGHT, BUT PUSH IT ON HARD PACE, UNBROKEN TNG)
ACC_3RFQ
45” HANG FROM CAGE
45” PLANK
WARM-UP
A. AMRAP 6’
1’ SKI/ROW
5/5 SIDE LUNGES
5 DOWN-UPS
5 HPSN @BB
5 OHS @ 3”PAUSE
5 BOX JUMPS @50/40
B. AMRAP 6’
3 STRICT PRESS @INC W TO 70%
6 BB FACING BURPEES
STRENGTH
STRICT PRESS_E90”
6X2 @85%
WOD_FOR TIME_TC:18’
250/200M SKI/ROW
25 BOX JUMP OVERS @60/50
250/200M SKI/ROW
20 SQUAT SNATCHES @35/25
250/200M SKI/ROW
15 BURPEE-PULL-UPS
250/200M SKI/ROW
20 SQUAT SNATCHES @35/25
250/200M SKI/ROW
25 BOX JUMP OVERS @60/50
(B: BOX @50/40, HANG POWER SNATCH+OHS @EMPTY BB ; RX: BOX- COMPLETELY OVER, BB @50/37.5)
ACC
5X8/8 BULGARIAN SQUATS @35/25 BARBELL BACK RACK
WARM-UP
A. AMRAP 6’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
20 ALT PLANK TWISTS
20” ACTIVE HANG
20" HS HOLD
WOD_2 PERSON TEAM
FOR TIME_ TC:25'
90M DUO DB OH CARRY @22.5/15
80 SIT-UPS
70 SYNCHRO JUMP SQUAT
60 T2B
50 DUO DB THRUSTERS @22.5/15
40 DUO DB DEADLIFTS @22.5/15
30 BURPEE GET OVER DUO BOX @120/100CM
20 SANDBAG OVER DUO BOX @EXTRA HEAVY
(B:DB @15/10, HOLLOW-ARCH ; RX: DB @30/22.5, 40 BMU FOR T2B)
ACC
EXTRA HEAVY SANDBAG BEAR HUG HOLD
4X
45”ON
45” OFF
WARM-UP
A. AMRAP 6’
20 HIGH KNEES
20 BUTT KICKS
5/5 SIDE LUNGES
5 DOWN-UPS
5 STIFF LEGGED RDL @BB
5 HPC+J @BB
B. AMRAP 4’
3 DL @INC W TO 70%
5 PULL-UPS
STRENGTH
DEADLIFT_E90”
6X2 @85%
WOD_FT_TC:13’
21-15-9
CLEAN & JERK @50/35
PULL-UPS
WB SIT-UPS @9/6
(B: BB @35/20, RING ROW, BALL @6/4 ; RX: BB @60/45, 12-9-6 BMU, BALL @12/9)
ACC
4X15 BB FLOOR PRESSES @YOUR CJ WEIGHT FROM WOD
WARM-UP
A. AMRAP 6’
1’ SKI/ROW
5 INCHWORMS
10 JUMP SQ
5 BURPEES
WOD
AT 0:00
40 BURPEES
AT 5:00
30 BURPEES
10/8CALS SKI/ROW
AT 10:00
20 BURPEES
20/16CALS SKI/ROW
AT 15:00
10 BURPEES
30/24CALS SKI/ROW
AT 20:00
40CALS ROW
ACC
3RDS FOR QUALITY
5/5 SL JUMP FOR HEIGHT
10 HAMS CURLS ON ROWER
10M HSW (B: 2X REVERSE BEAR CRAWL)
WARM-UP
A. AMRAP 6’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
10 ALT LUNGE STRETCH
5/5 SIDE LUNGES
5/5 WINDMILLS
30” JUMP ROPE
B. AMRAP 6’
3 BSQ @INC W TO 70%
4/4 SINGLE ARM DB THRUSTERS
STRENGTH
BACK SQUAT_E90”
6X2 @85%
WOD_FOR TIME_TC:12’
175 DU
65 DB (2) THRUSTERS @17.5/12.5
(B: 400 SU, DUMBBELL- SCALE AS NEEDED ; RX: DU-SAME, DB @22.5/15)
ACC
5X8 BENT OVER DB (2) ROWS
WARM-UP
AMRAP 10’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
8 INCH WORMS
8 DB SNATCHES @22.5/15
8 RING ROWS
16 ALT BOX STEP-UPS @50/40
8 SIT-UPS
4/4 DB SINGLE ARM THRUSTERS @22.5/15
WOD_2 PERSON TEAM
AMRAP 28’
40 DB(1) LOW BOX STEP-UPS @22.5/15
40 WALL BALL PARTNER SIT-UPS @9/6
40 SINGLE ARM THRUSTERS @22.5/15
40 PULL-UPS
40 DB SNATCHES @22.5/15
(B: DB @SCALE AS NEEDED ; RX: DB @30/22.5)
ACC_3RFQ
10 DB STIFF LEGGED RDL
30”/30” SIDE PLANK
30” HANG FROM CAGE
WARM-UP
A. AMRAP 6’
1’ SKI/ROW
5/5 SIDE LUNGES
5 DOWN-UPS
5 HPC @BB
5 PP @BB
B. AMRAP 6’
3 STRICT PRESS @INC W TO 60%
6 ALT DB HANG CJ
6 DB FACING BURPEES
STRENGTH
STRICT PRESS_E2MOM_10'
5X4 @80%
WOD
AMRAP 15’
12/9CALS SKI/ROW
12 ALT DB HANG CJ @22.5/15
12 DB FACING BURPEES
(B: DB @SCALE AS NEEDED ; RX: DB @30/22.5)
ACC_3RFQ
10/10 SL GLUTE BRIDGES
30” HOLLOW HOLD
30”/30” SINGLE LEG STANDING @OTHER SIDE HIGH KNEE HOLD
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