3 rounds 15 lat steps 10 empty bar cleans 5 Front squats 5 Strict press Then.. Back squats EMOM x 12 Odd: 3 Pause back squats @65-75% Even: 8 Db Z-press + 4 tempo pushups 4sec down then.., EMOM x 5 12-15 T2B/GHDS/ 20 Alt vups then.., For time: 45 Wall balls 30 cals row…
35min. AMRAP: 14 Cal Bike 14 Toes-To-Bar 14 Barbell Bench Press 135/65 14 Cal Row 14 DB Russian Twists 35/25 … Then 13 … Then 12 … Then 11 … All the way to 1 Ladies Start at 13 🙂
Power snatches Amrap 1:15 (75sec) x 5 (15min) Power Snatches #55-60-65-72-77% then.., 10 Rounds (25min) 2 Devils press 4 Db thrusters 6 burpee box jump overs/step ups then.., 4 rounds 100m or 9/7cal 18 T2b/ ghds
Flow 0:00-8:00 Max distance any machine rest 2min 10:00-18:00 AMRAP 50 double unders 40 air squats 30 AKBS 20 push ups 10 Half burpees rest 2min 20:00-30:00 max distance any machine *Every 2min: 7 burpees then.., Accumalate 3min sandbag hold
2:00 machine 10 Russian baby makers 10 cobra to downward dog 10 Alt liz 10 Standing leg ext x2 then.., Bench press (15min) 4-5 sets 5 Bench press + 8 deadlifts @65% + Waiters carry then.., @0:00- 15-12-9 PC 135/95 HSPu @8:00 12-9-6 PC 155/105 cal @16:00 9-6-3 PC 185/125 Bar facing burpees 24min cap
Warm-up 2x 1min machine 12 downward bear crawl 10 air squats 5 scap pushups then.., 1x 20 band pull aprts 20 band pull apart palm ups 15 banded press 15 band pass through 10 ohs then.., Push press + split jerk every 1:15 x 7 3 sets of: 2+2 (pp + sj) 2 sets of:…
Warm-up Mini band 10-1 Lat walk 20 Banded air squats 20 Glute bridge 20 Clam shells 10-1 fwd/bck walk then.., Back Squat 1×4 @55% 1×4 @65% 1×3 @73% 1×3 @82% 2×2 @88% 2×1 @92-95% then.. Fight Gone Glendale 3 Rounds Min 1: Mac Wall balls Min 2: Max db plank rows Min 3: Max slam…
3 Rounds 15/12 cal Row 20 banded curls 15/12 cal bike/run/ski 20 Banded tricep ext *green/men *red/ladies right into… 4 Rounds 15 Ab mat situps 30sec plank 15 Russian twist w/plate 1/1 30sec Hollow hold 15 vups 50ft KB front rack carry r/L then… 100 Russian KBS
Partner wod 600m/400m row 60 t2b 20 db box stepovers 600m/400m row 40 c2b/pullups 20 db box stepovers 600m/400m row 20 BMUS/ 40 Medball pushups 20 db box stepovers 600m/400m row 150 du/300 s 20 db bix stepovers 35min cap
Gymnastics Strength EMOM 10 -Elevator pullups -45 double unders/s then.., Push Press Every 2min x 5 3-3-3-3-3 Superset… SA OH Carry then.., For time: 27-21-15-9 cals 27-21-15-9 Alt DB snatches 5-4-3-2 Wall climb
