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
W-U
A. AMRAP 4'
10 HIGH KNEES
5/5 SIDE LUNGES
5 DOWN-UPS
5 HPC @BB
5 PP @BB
B. AMRAP 6''
3 BURPEE BJO
3 DL @INC W TO 60%
STR_
DL_E90”
6X2 @75%
WOD_FT_TC:14’
3-6-9-12-9-6-3
PC+J @60/40
BURPEE BJ OVERS @60/50
(B: 16/8 DUO KB, 50/40CM BOX ; RX: @70/50, 75/60CM BOX)
ACC_3RFQ
10/10 SL GLUTE BRIDGES
40 SCISSORS
30”/30” SINGLE LEG STANDING @OTHER SIDE HIGH KNEE HOLD
W-U
AMRAP 8’
4X10 LEG SWINGS
10 JUMP SQ
10/8CALS ROW @EASY
10 WB
WOD_
AMRAP 4X4’/4’R
20/16CALS ROW
20 WB @9/6
MAX REPS OH LUNGES @WB OVERHEAD
(B: 6/4 WB ; RX: 12/9 WB)
ACC
AMRAP 5’
10 ALT V-UPS
10 HOLLOW ROCKS
10 SEATED PIKES
W-U
A. AMRAP 4’
10 SHOULDER TAPS
10 PLANK TOE TOUCHES
5 SDHP @BB
10 HIGH KNEES
5 JUMP SQ
B. AMRAP 6’
3 BSQ @INC W TO 60%
10 SIT-UPS
5 PULL-UPS
STR_
BSQ_E90”
6X2 @75%
WOD
AMRAP 15’
15 SDHP @40/25 BB
30 SIT-UPS
15 PULL-UPS
(B: EMPTY BB, CRUNCHES, BANDED ; RX: 50/35 ON BB, STICK OH SU; 10 BMU)
ACC_3RFQ
10 REV FLIES
10 UPPER BODY SUPERMANS
10M HSW
(B: 20M REV BEAR CRAWL ; RX: SAME)
W-U
A. AMRAP 10’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
10 SHOULDER TAPS
5 INCHWORMS
5 SN GRIP HIGH PULL
5 BB THRUSTERS
10 JUMP LUNGES
WOD_2 PERSON TEAM
AMRAP 24’
100 PARTNER WB SIT-UPS @9/6
100CALS SKI/ROW
100 HANG PSN @BB
200 JUMPING LUNGES @FULL EXTENSION
100 THRUSTERS @BB
/B: @6/4 WB; @16/8 KB; - RX: @12/9 WB; @35/25 ON BB/
ACC_3RFQ
1’ HANG FROM CAGE
20 HOLLOW ROCKS
10 HOLLOW BODY TO SUPERMANS
W-U
A. AMRAP 8’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
5 INCHWORMS
10 RING ROWS
10 RKBS
5 SHUTTLE RUNS @10M
WOD_3 RDS_FT_TC:14'
30 SHUTTLE RUNS @10M
21 RKBS @24/16
12 PULL-UPS
/B: @20/12 KB; BANDED PULL-UPS; - RX: @32/20 KB; BMU/
COND
EMOM 12’
1.15m KB(1) WALKING LUNGES @24/16
2. 50" HS HOLD
3.40 DU
/B: @20/12 KB; 30" HS HOLD;DU PRACT; - RX: @32/20 KB; FREESTAND HOLD; 80 UB DU/
ACC_3RFQ
10/10 SL GLUTE BRIDGES
10/10 SL JUMP FOR HEIGHT
20 SEATED PIKES
W-U
A. AMRAP 8’
1’SKI/ROW (30”EASY,30”MODERATE)
20 ALT V-UPS
10 ALT HIGH KICKS
10 HINGES @WB BEAR HUG
WOD_2 PERSON TEAM
AMRAP 30’
20 SANDBAG OVER BB @CHEST HEIGHT @55/35
40 WB @9/6
60 SEATED PIKES
80CALS SKI/ROW
/B: @35/20 SB; @6/4 WB; - RX: @70/55 SB; @12/9 WB/
ACC
CHINESE PLANK ON BOX
5X
30”ON
30” OFF
/RX: WEIGHTED/
W-U
A. AMRAP 8’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
5 INCHWORMS
4X10 LEG SWINGS
5 BB STIFF LEGGED RDL
5 BB HANG SQ CLEANS
30” HS HOLD
B. AMRAP 4’
5 DL @INC W TO 50%
5 PIKE PUSH-UPS
5 BJ
STR
E2MOM 10’
6 DL @SLOW ECCENTRIC PHASE_60%
WOD
AMRAP 12’
8 HANG SQ CL @40/30
10 HSPU
12 BJ @60/50
/B: @16/12 DUO KB; PIKE PUSH-UP;@50/40CM - RX: @50/35; 6CM DEFICIT HSPU;@75/60CM/
ACC_3RFQ
10 REV FLIES
10M HSW /B: 2X REV BEAR CRAWL/
10/10 CLAM SHELLS (NO BAND)
W-U
A. AMRAP 6’
1’SKI/ROW
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
B. AMRAP 4’
30” JUMP ROPE
5 HOLLOW-ARCHES
WOD
8X3’ WINDOWS (24')
45 DU
10/8CALS SKI/ROW
10 T2B
/B: 70SU;10CALS;10HOLLOW-ARCHES - RX: +20%/
ACC_FT_TC:5’
100 HOLLOW ROCKS
*EVERY BREAK MEANS 7 JUMP SQ