1. W-U (0-10’)
A. STRETCHING 5’
- WORLDS’ GREATEST STRETCH
- PUPPY DOG
- PIGEON
B. AMRAP 5’
20 SHOULDER CIRCLES
10 PLANK HIP CIRCLES
20 ALT 90/90 HIP ROTATIONS
2. WOD_AMRAP 32’ (15-47’) @EASY PACE
10/10 SL RDL
10 BENT OVER BB ROWS
1-1 LENGTH LATERAL MONSTER WALK WITH BAND ABOVE KNEES
10 REVERSE DB FLIES
10 HOLLOW ROCKS
10/10 KB HANG SNATCHES @EASY FOR TECHNIC
2’ ASSAULT BIKE @EASY PACE
3. COOL-DOWN (50-60’)
2/2’ PIGEON
2’ X-BALL CALVES SMASH
2’ LATS SMR
2’ QUAD SMR
1. W-U (0-14’)
A. STRETCHING 5’
- LAYING HAMS STRETCH
- TWISTED CROSS STRETCH
- FROG
- BOX/WALL LATISSIMUS WITH PVC
B. AMRAP 4’
10 WALL SQUATS
10 WALL ANGELS
10 SCAPULAR PULLS
C. AMRAP 5’
3 BEAR COMPLEXES @ADD WEIGHT
5 BF BURPEE
10 KIP SWINGS
THEN WARM-UP TO 80% OF 1RM FR SQ
2. STR (20-32’) E2MOM 12’
FRONT SQUAT FOR LOAD
1X6 @80%
2X4 @84%
3X2 @88%
3. WOD_AMRAP 12’ (34-46’)
12 BF BURPEES
10 T2B
5 BEAR COMPLEXES @35/25
4. COOL-DOWN (50-60’)
2’ SADDLE
2’ PUPPY
2’ DOOR FRAME STRETCH
2/2’ QUAD SMR
1. W-U (0-15’)
A. STRETCHING 5’
- COUCH STRETCH
- TWISTED CROSS STRETCH
- HIP 90/90 ROTATION
B. AMRAP 5’
1 LENGTH HIGH KNEES
1 LENGTH BUTT KICKS
1 LENGTH ABOVE THE FENCE
1 LENGTH UNDER THE FENCE
C. AMRAP 5’
1 LENGTH RUN @CORRIDOR
10 BJ
10 WB @9/6
2. WOD_FT (18-48’) @TC:30’
KELLY_BENCHMARK WOD @NOTE YOUR TIME!
5 RFT
400M RUN
30 BJ @60/50
30 WB @9/6
3. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ FROG
2’ SEATED FORWARD FOLD
1’ DOWN DOG
2’ CALF X-BALL SMASH
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
15” RING DIP HOLD AT TOP
15” RING DIP HOLD AT BOTTOM
C. AMRAP 5’
30” ROW @STOP AT CHEST
3 STRICT RING DIPS
5 DL @ADD WEIGHT
2. STR (17-28’)
FOR QUALITY
30 STRICT RING DIPS
50 PUSH-UPS
THEN 2’ REST,
THEN
50 DB BENCH PRESSES FOR SPEED (WHILE CONTROLLED) @AT A WEIGHT YOU CAN DO UNBROKEN!
3. WOD_FT _TC: 10’ (30-40’)
30-20-10
* DEADLIFT @61/43-85/55-102/75
*18/15 CALS ROW AFTER SETS
4.ACC_3RFQ (42-48’)
15 GHD/ BOX HIP EXTENSIONS
15 LAYING Y- RAISES
5. COOL-DOWN (50-60’)
2’ FORWARD FOLD
1’/1’ SUPINE TWISTS
2’ PUPPY
2’ DOOR FRAME STRETCH
1. W-U (0-14’)
A. STRETCHING 4’
- WORLDS’ GREATEST STRETCH
- TWISTED LIZARD
- PUPPY POSE STRETCH
B. AMRAP 5’
30” ROW @STOP AT CHEST
5 INCHWORMS
5 SUPINE TWISTS
5 PRESSES INTO SEAL
C. AMRAP 5’
5 HPC @ADD WEIGHT
2 WALL WALKS
2. WOD_2 PERSON TEAMS (17-47’)
AMRAP 30'
1000/800M ROW @ONE TEAM MEMBER IN ACTIVE HANG ON CAGE
30 BURPEE @SYNC AT TOP
30 HPC @61/43
15 WALL WALKS
3. COOL-DOWN (50-60’)
2’ SL FORWARD FOLD
2’ PUPPY
1/1’ PIGEON
1’ SEAL
3’ LATS SMR ROLL
1. W-U (0-12’)
A. STRETCHING 4’
- LAYING HAMS STRETCH
- TWISTED CROSS STRETCH
- PIGEON
B. AMRAP 4’
20 ALT TOE TOUCHES
10 PVC PASSES
10 SCAP PULL-UPS
C. AMRAP 4’
2 HPSN @BB
3 PSN @BB
3 THRUSTERS
10 HOLLOW-ARCHES
2. PVC SNATCH DRILL (14-16’)
5 BTN PP
5 BTN PUSH J
5 HH DIP+ HIGH PULLS
5 HH PSN
5 HPSN
5 PSN
3. PSN (18-30’)
5 SETS BUILDING IN WEIGHT
1 HANG SNATCH PULL + 1 HPSN + 1 PSN
4. WOD_FT @TC:7’ (33-40’)
FRAN_BENCHMARK @NOTE YOUR TIME!
21-15-9
THRUSTERS @43/30
PULL-UPS
5. ACC_3RFQ (43-48’)
8/8 COSSACK SQ @DB FRONT RACK
12 DB REV FLIES
6. COOL-DOWN (50-60’)
2’ SADDLE
1/1’ TWISTED LIZARD
2’ FORWAED FOLD
3’ BANDED OH DISTRACTION
1’ MID BACK SMR
1. W-U (0-12’)
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