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…
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 @…
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…
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…
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:…
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…
WARM-UP AMRAP 8’ 1’ ROW (30”EASY,30”MODERATE) 10 JUMP SQ 10 KB SDHP 10 DECK SQUATS WOD_2 PERSON TEAM AMRAP 25’ 800/600M ROW 40 SYNCHRO AIR SQ 30 KB SDHP @24/16 20 WALLBALL PARTNER SIT-UPS @9/6 10 WALLBALL DECK SQ @9/6 (B: @20/12 KB, @6/4 WB ; RX: @32/20 KB, @12/9 WB) ACC CHINESE PLANK ON…
WARM-UP A. AMRAP 5’ 20 HIGH KICKS 5/5 SIDE LUNGES 5 HPSN @BB 5 BOX JUMPS @50/40 B. AMRAP 5′ 5 DOWN-UPS 3 DL @INC W TO 60% STRENGTH DL_E90” 6X3 @80% WOD AMRAP 4X3’/1’R 3 HPSN @40/30 6 PUSH-UPS 9 BJ @60/50 (B: 3-3 HANG KB SNATCHES, @50/40CM BOX ; RX: @50/40 ON…
WARM-UP AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 4X10 LEG SWINGS 20” HS HOLD 10 JUMP SQ 5/5 DB PP WOD AMRAP 25’ 30M DB (1) WALKING LUNGES 15/15 SINGLE ARM DB PUSH PRESSES 15 BURPEES 30 ALT DB SNATCHES @DB 17.5/12.5 (B: @12.5/8 DB ; RX: 22.5/17.5 DB)…
