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
WARM-UP
A. AMRAP 6’
20 HIGH KNEES
20 BUTT KICKS
5/5 SIDE LUNGES
5 DOWN-UPS
5 HPSN @BB
5 STIFF LEGGED RDL @BB
B. AMRAP 4’
5 DL @INC W TO 60%
20” JUMP ROPE
STRENGTH
DEADLIFT_E2MOM_10'
5X4 @80%
WOD
FOR TIME_TC:13’
40 DU
25 PSN @20/15
40 DU
20 PSN @30/20
40 DU
15 PSN @40/25
40 DU
10 PSN @50/32.5
40 DU
5 PSN @60/40
(B: 80 SU, 15 HANG POWER SNATCHES AFTER EVERY ROPE @EMPTY BB ; RX: 60 DU, +10KG)
ACC_3RFQ
20” RING DIP HOLD
15M HSW
(B: ACC 20" RING DIP HOLD, 30M REV BEAR CRAWL ; RX: AS WRITTEN)
WARM-UP
AMRAP 8’
15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ
16 SHOULDER TAPS
8 PUSH-UPS
8 RING ROWS
8 BOX JUMPS @50/40
8 SHUTTLE RUNS @10M
WOD_TC:24’
5RDS_FOR TIME
16 SHUTTLE RUNS @10M
16 PULL-UPS
16 HR PUSH-UPS
16 BOX JUMPS @60/50
(B: RING ROW, BOX @50/40 ; RX: C2B, BOX @75/60)
ACC
AMRAP 5’
8 HOLLOW ROCKS
16 SIT-UPS
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