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)
WARM-UP
AMRAP 8’
1’ ROW
10 PLANK TOE TOUCHES
5 INCHWORMS
10 JUMP SQ
5 BURPEE PULL-UPS
WOD
OCTOBER (10) ROUND FOR TIME_2 PERSON TEAM
/I GO- U GO STYLE/
23 CALS ROW
23 BURPEE PULL-UPS
23 M SANDBAG BEAR HUG CARRY @40/25
(B: 30/15 SB ; RX: 55/35 SB)
ACCESSORY
LAST PERSON HANGING
30” HANG FROM CAGE
15” REST
*CONTINUE UNTIL FAILURE. IF YOU DROP DURING THE HANG, YOU ARE OUT.
WARM-UP
A. AMRAP 5’
20" JUMP ROPE
5/5 SIDE LUNGES
5 DOWN-UPS
5 PRESS @BB
B.AMRAP 4’
3 HSPU
3 SHOULDER PRESS TO 60%
STRENGTH
STRICT PRESS_E90”
6X2 @75%
WOD_TC:13’
10RDS_FOR TIME
30 DU
5 HSPU
(B: 70 SU; PIKE PUSH-UP ; RX: 40 DU, STRICT HSPU)
ACCESSORY
3 ROUNDS FOR QUALITY
10 DB SHOULDER PRESSES
10 DB BENCH PRESSES
10 DB UPRIGHT ROWS
W-U
AMRAP 8’
1’ROW @EASY
10 SHOULDER TAPS
10 PLANK TOE TOUCHES
20 HIGH KNEES
5/5 CLAM SHELLS (NO BAND)
WOD_2 PERSON TEAM
AMRAP 28’
100M PARTNER CARRY
40 WB SIT-UPS @TOSS TO WALL_1M HEIGHT
20/20M (R-L) SINGLE LEG HOPS (EACH PERSON)
100M WHEEL BARROW
ACC
CHINESE PLANK ON BOX
4X
45”ON
30” OFF