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…
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…
1. W-U (0-12’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 4’ 15M HIGH KNEES 15M BUTT KICKS 7/7M OVER/UNDER HURDLES @/SIDE 7M REV LUNGES 7M REV BEAR CRAWL C. AMRAP 4’ 6 SHUTTLE RUNS @EXPLOSIVE 6 BURPEES 2. WOD_3 PERSON TEAMS (17-45’)_AMRAP 28′ 200M…
1. W-U (0-12’) A. STRETCHING 4’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 4’ 10 OHS AT WALL 10 PVC PASSES 20” HS HOLD C. AMRAP 4’ 6 SHUTTLE RUNS @EXPLOSIVE 6 THRUSTERS @BB 2. PVC SNATCH DRILL (13-16’) 5 BTN PP 5 BTN PUSH J 5…
1. W-U (0-14’) A. STRETCHING 6’ – WORLDS’ GREATEST STRETCH – PUPPY DOG – PIGEON B. AMRAP 6’ 5 KANG SQ 5 IN-OUT 5 WB 40” ROW @STOP AT CHEST 20” SB BEAR HOLD 2. WOD_2 PERSONS TEAM AMRAP 30’ (17-47’) 100M SB CARRY 40 WB SIT-UPS @TOSS TO WALL_1M HEIGHT 100M FARMER’S…
1. W-U (0-15’) A. STRETCHING 6’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 20 ALT REV LUNGES 5 PRISONER SHOULDER ROTATIONS 10 WALL SQUATS C. AMRAP 5’ 3 PC 3 FR SQ 3 PUSH PRESSES @ADD W 2. STR (17-29’) E2MOM…
1. W-U (0-12’) A. STRETCHING 6’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 6’ 40” ROW @STOP AT CHEST 20” JUMP ROPE 15M BEAR CEAWL 5 MAN MAKERS 2. WOD_FT (14-38’) 150 DU 50 M HSW @2XBEAR 2000/1600 ROW 100 SIT-UPS 30 MAN MAKERS @17.5/12.5 3….
1. W-U (0-14’) A. STRETCHING 5’ – LYING 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 BAND PULL-APARTS C. AMRAP 5’ 3 CLEAN&J @ADD W 10” DIP HOLD @BOTTOM 10” DIP HOLD @TOP 2. WOD (17-27’)…
1. W-U (0-12’) A. STRETCHING 4’ @
1. W-U (0-12’) A. STRETCHING 4’ @
