WOD

PARTNER WOD AMRAP 20 (Alt Rds) 50 DU / 65 SU 5 BF BURPEES 1 POWER CLEAN (HEAVY AF) REST 3 MINS AMRAP 15 10 WALL WALKS 20 T2B / KNEE RAISES 30 WALL BALLS *PARTNER MUST RUN BACK AND TAG TO SWITCH

WARMUP 2:00 MIN MACHINE 1:00 MIN WALL SIT 20 ALT LIZARDS 20 – 90/90 HIP OPENERS MINI BAND WARM UP 40 SIDE TO SIDE LATERAL STEPS 20 AIR SQUATS 30 GLUTE BRIDGES 15 CLAM SHELLS E/S 10 EMPTY BAR FRONT SQUATS 10 GOBLET SQUATS STRENGTH FRONT SQUATS EVERY 2 MINS X6 (12 MINS) 3 FRONT…

WARMUP DYNAMIC WARMUP 30 JUMPING JACKS 30 HIGH KNEES 30 BUTT KICKS 20 ALT HAMSTRING SWEEPS 20 ALT STANDING KNEE TUCKS 20 REVERSE LUNGES 20 JUMPING AIR SQUATS 10 HAND RELEASE PUSH UPS 5 PULL UPS / RING ROWS / 5 JUMPING PULL UPS / BANDS — THEN — 3 RDS OF: 70M RUN/JOG 1…

WARMUP 1:00 MIN MACHINE 5 INCH WORMS 10 PUSH UPS 20 SIDE TO SIDE TOE TOUCHES X2 20 ALT LIZARDS 20 SHOULDER TAPS 10 DOWNWARD DOGS 30 GLUTE BRIDGES 10 LEG RAISES EACH SIDE 20 TOE TOUCHES STRENGTH BENCH PRESS (PARTNER UP) 10 – 8 – 6 – 4 – 2 BENCH PRESS – BUILD…

WARMUP ( 15 mns ) 1:00 MIN WALL HINGE :30 SEC STANDING QUAD STRETCH 1:00 MIN RIG SUPPORTED BTM SQUAT HOLD :30 SEC DEAD HANG BANDED WARMUP 20 BANDED PULL APARTS 10 BANDED PASS THROUGHS 15 BANDED PRESSES X2 DB WARMUP 8/8 HALF KNEELING DB PRESS 10 CHANGE PLATE Ts 10 CHANGE PLATE Ys Skill…

WARMUP 2:00 MIN MACHINE HIP OPENERS ( 2 ROUNDS OF ) 10 ALT LIZARDS WITH A 3 SEC PAUSE 10 – 90/90 STRETCH 10 BTM SQUAT ROTATIONS 10 FEET ELEVATED PLATE SQUATS 10 EMPTY BAR BACK SQUATS STRENGTH BACK SQUATS EVERY 2 MINS X6 (12 MINS) 2 BACK SQUATS + 2 PAUSE BACK SQUATS *START…

PARTNER WOD AMRAP 15 (ALT RDS) 3 DEVILS PRESS @50/35 6 DB BOX STEPOVER 9 C2B / PULL UP / BANDS REST 5 MINS AMRAP 15 (ALT RDS) 3 PUSH UPS 6 BOX JUMPS 9 PULL UPS * VEST OPTIONAL EVERY 3 MINS 200M RUN

WARMUP MINI BAND WARMUP _- THEN – 20 ALT LIZARDS 20 FIRE HYDRANTS 15 LEG RAISES 12 BTM SQUAT ROTATION STRENGTH FRONT SQUATS BUILD TO 70% (3 MINS) EVERY 90 SEC X4 4 FRONT SQUATS THEN — DROP SET TO 45-50% EVERY 90 SEC X2 5 SPEED SQUATS (NO PAUSES) FOR TIME BUY IN :…

WARMUP 2:00 MACHINE – THEN ACTIVE STRETCHES 1:00 WALL HINGE :30 FOREARM STRETCH 20 ALT LIZARDS 10 DOWNDOGS PUMP PARTY AMRAP 20-25 5 BB INCLINE BENCH 7OM FARMERS CARRY 10 ALT DB SEA SAW PRESS 10 RING ROWS (FT ELEVATED) CORE 3-4 SETS OF: (10 -12 MINS) 20 BICYCLE CRUNCHES 20 LEG RAISES 20 WTD…

WARMUP 3 ROUNDS 1:00 MIN MACHINE 16 ALT RDLS 12 SNOW ANGELS 10 BTM SQUAT ROTATIONS STRENGTH EVERY 2 MINS X4 6 BARBELL GOODMORNING 6 RINGROWS / STRICT PULL UPS PREP WOD 3 ROUNDS BUILDING TO WOD WEIGHT 4 DEADLIFTS 4 PULL UPS / 4 C2B / 2 BMU 3 MINS ON / 1 MIN…