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…
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…
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’)…
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 …
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’…
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…
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…
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…
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….
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…
