1. W-U (0-12’)
A. STRETCHING 5’
- WORLDS’ GREATEST STRETCH
- PUPPY DOG
- PIGEON
B. AMRAP 7’
10/10M LATERAL BANDED MONSTER WALK
20 ALT SHOULDER TAPS @PUSH-UP POS
10 PRISONER SHOULDER ROTATIONS
2. WOD_AMRAP 32’ (15-47’)
20 HOLLOW ROCKS
10/10M LATERAL PLANK WALK
30/24 CAL ROW @EASY
20 WALL BALL @9/6
20 ARCH ROCKS
3. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ SEAL
2’ SEATED STRADDLE
1’ DOWN DOG
2’ MID BACK SMR
1. W-U (0-15’)
A. STRETCHING 6’
- LAYING HAMS STRETCH
- TWISTED CROSS STRETCH
- FROG
- BOX/WALL LATISSIMUS WITH PVC
B. AMRAP 4’
10 TOE TOUCH TO SQUAT
10 BACK RACK ELBOW ROTATIONS
10 GOOD-MORNINGS @BB
C. AMRAP 5’
3 FR SQ @ADD W
8 AM SWINGS
8 MB CLEANS
2. STR (17-27’) EMOM 10’
3 FR SQ @70-72%
3. WOD_8 rounds of each movement for reps (30-46’)
@ WORK 20” / REST 10”
-DB BOX STEP-UPS @17.5/12.5
-SIT-UPS
-WB CLEANS @9/6
-AM SWINGS @24/16
4. COOL-DOWN (50-60’)
2’ SADDLE
1/1’ TWISTED LIZARD
1/1’ THREAD THE NEEDLE
2/2’ QUAD SMR
1. W-U (0-17’)
A. STRETCHING 5’
- COUCH STRETCH
- TWISTED CROSS STRETCH
- HIP 90/90 ROTATION
B. AMRAP 6’
1 LENGTH HIGH KNEES
1 LENGTH BUTT KICKS
20 ALT. SHOULDER TAPS @PUSH-UP POS.
20” HS HOLD
C. AMRAP 6’
1 LENGTH RUN @CORRIDOR
30” ROW @STOP AT CHEST
15M FARMER’S WALK
2. WOD_AMRAP (20-47’)
5X3’ AMRAP/3’REST
200M RUN
15/12 CALS ROW
MAX DISTANCE FARMER’S WALK
3. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ SEAL
2’ SEATED STRADDLE
1’ DOWN DOG
2’ MID BACK
1. W-U (0-14’)
A. STRETCHING 5’
- LAYING HAMS STRETCH
- TWISTED CROSS STRETCH
- BOX/WALL LATISSIMUS WITH PVC
B. AMRAP 4’
10 INCHWORMS WITH PUSH-UPS
10 DEAD-BUGS
C. AMRAP 5’
30” ROW @STOP AT CHEST
3 STRICT RING DIPS
5 DL @ADD WEIGHT
5 BJO
2. STR (17-33’)
4X IN 4’ WINDOWS
8 RING DIPS
12 PUSH-UPS
16 STEPS REVERSE BEAR CRAWL
20 LAYING Y-RAISES
3. WOD_4RFT _TC: 12’ (35-47’)
15 BJO @60/50
15 DL @75/52KG
15/12 CALS ROW
4. COOL-DOWN (50-60’)
2’ FORWARD FOLD
1’/1’ TWISTED LIZARD
2’ PUPPY
2’ DOOR FRAME STRETCH
1. W-U (0-13’)
A. STRETCHING 4’
- WORLDS’ GREATEST STRETCH
- TWISTED LIZARD
- PUPPY POSE STRETCH
B. AMRAP 4’
10 TALL PLANK HIP CIRCLES
10 SUPINE TWISTS
5 BURPEES
5 BJ
C. AMRAP 5’
5 HPC @ADD W
5 PC
5 BBJO
2. WOD_10 RFT (17-47’) TC: 30’
15 AIR SQ
5 BBJO @60/50
4 CLEAN @70/47.5 POWER OR SQUAT
3. COOL-DOWN (50-60’)
2’ SADDLE
2’ PUPPY
1/1’ PIGEON
1/1’ CALF SMASHING
1/1’ X-BALL DELTOIDS
1. W-U (0-12’)
A. STRETCHING 4’
- LYING HAMS STRETCH
- TWISTED CROSS STRETCH
- PIGEON
B. AMRAP 4’
20 ALT TOE TOUCHES
10 PVC PASSES
10 SCAP PULL-UPS
C. AMRAP 4’
7 BURPEES
3 PSN @BB
10 HOLLOW-ARCHES
2. PVC SNATCH DRILL (14-17’)
5 BTN PP
5 BTN PUSH J
5 HH DIP+ HIGH PULLS
5 HH PSN
5 HPSN
5 PSN
3. PSN (19-30’)
15X1
@70-80%... BASED ON FEEL
4. WOD_3RFT @TC:15’ (33-48’)
400M RUN
21 T2B
7 BMU
3 ROPE CLIMB
5. COOL-DOWN (50-60’)
2’ SADDLE
1/1’ TWISTED LIZARD
2’ FORWAED FOLD
3’ BANDED OH DISTRACTION
1’ MID BACK SMR
1. W-U (0-14’)
A. STRETCHING 5’
- WORLDS’ GREATEST STRETCH
- PUPPY DOG
- PIGEON
B. AMRAP 5’
10 TALL PLANK HIP CIRCLES
10 HIP 90/90 ROTATION
10 ALT LUNGE STRETCHES
5/5 SL RDL @NO WEIGHT
C. EMOM 4’
40” ROW @EASY
2. WOD_FOR TIME _@SUSTAINABLE PACE (17-47’) TC:30’
BUY-IN:
30/30 STANDING LEG LIFTS
30 HOLLOW ROCKS
THEN 5RFT:
500/400M ROW
1’ PLANK
15 DB RDL (2DB)
CASH-OUT:
30/30 STANDING LEG LIFTS
30 HOLLOW ROCKS
3. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ SEAL
2’ SEATED STRADDLE
1’ DOWN DOG
2’ MID BACK SMR
1. W-U (0-15’)
A. STRETCHING 6’
- LAYING HAMS STRETCH
- TWISTED CROSS STRETCH
- FROG
- BOX/WALL LATISSIMUS WITH PVC
B. AMRAP 4’
10 WALL SQUATS
10 BACK RACK ELBOW ROTATIONS
10 GOOD-MORNINGS @BB
C. AMRAP 5’
30” ROW @STOP AT CHEST
5 FR SQ
5 PUSH PRESSES
@EMPTY BB
2. STR (17-27’)
FR SQ FOR LOAD
1X8 @68%/60”R
2X6 @74%/90”R
3X4 @80%/120”R
3. WOD_AMRAP 12’ (30-42’)
12/10 CALS ROW
12 RKBS @24/16
12 PUSH PRESSES @43/30
4. ACC_3RFQ @BB (45-53’)
10 Z-PRESSES @BB
10/10 SL LEG EXTENSIONS @ON BOX WITH KB
5. COOL-DOWN (54-60’)
2’ SADDLE
1/1’ TWISTED LIZARD
1/1’ THREAD THE NEEDLE
1. W-U (0-15’)
A. STRETCHING 5’
- COUCH STRETCH
- TWISTED CROSS STRETCH
- HIP 90/90 ROTATION
B. AMRAP 5’
1-1 LENGTHS LAT. MONSTER WALK
20 ALT. SHOULDER TAPS @PUSH-UP POS.
C. AMRAP 5’
1 LENGTH RUN @CORRIDOR
15M DB LUNGES
15M BEAR CRAWL
2. WOD_AMRAP 20' (17-37’)
30M DB LUNGES
200M RUN
30M BEAR CRAWL
200M RUN
60M FARMER’S WALK
200M RUN
3. ACC_3 RFQ (40-48’)
15 DB STIFF LEG RDL @NO SL
30M DB OH WALK
4. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ SEAL
2’ SEATED STRADDLE
1’ DOWN DOG
2’ MID BACK SMR
1. W-U (0-14’)
A. STRETCHING 5’
- LAYING HAMS STRETCH
- TWISTED CROSS STRETCH
- BOX/WALL LATISSIMUS WITH PVC
B. AMRAP 4’
10 KNEELING THORACIC ROTATIONS
5 IN-OUT INCHWORM
10 DEAD-BUGS
10 LAYING Y-RAISES @PVC
C. AMRAP 5’
30” ROW @STOP AT CHEST
5 THRUSTERS @BB
10 HOLLOW-ARCHES
20” DIP HOLD AT TOP
2. WOD (18-27’) TC:9’
JACKIE_BENCHMARK WOD @NOTE YOUR TIME!
1K ROW
50 THRUSTERS @BB
30 PULL-UPS
3. STR (30-47’) IT WILL BE HOT - KEEP THE REST TIME!
7 X 7 BULGARIAN SQUAT @ALL 7 SETS ON ONE SIDE THEN SWITCH; 7” REST BW SETS
THEN 4RFQ
20/20” COPENHAGEN PLANK
60” CHINESE PLANK
4. COOL-DOWN (52-60’)
2’ FORWARD FOLD
1’/1’ TWISTED LIZARD
2’ PUPPY
2’ DOOR FRAME STRETCH