WOD

5 Rounds Row 15-20 Cals 10-15 Dips – Right into – 5 Rounds Row 15-20 Cals 10-15 Incline DB Bench Press Then.., 3-4 sets 20 Russiam KBS 40 Bb Glute bridge ups. (light) 3-4 Sets 15 Zottman curls 20 Skull crushers 100 Weighted Flutter kicks

Partner workout AMRAP 16 (ALT RDS) 2 WALL WALKS 4 BURPEE BOX JUMPOVERS 6 ALT DB HANG C&Js @ 60/40 REST 4 MINS – FOR TIME (17-20 MIN CAP) 1000M ROW / SKI 90 DUBS (EACH) 6O T2B / KNEE RAISES 90 DUBS (EACH) 60 C2B / PULL UPS 1000M ROW / SKI

WARMUP 200M JOG :30 BTM SUPPORT SQUAT HOLD 10 HEEL ELEVATED SQUATS X2 – THEN – MINI BAND WARMUP STRENGTH FRONT SQUATS @ 60-65% (3 MINS) EVERY 75 SEC X10 (13 MINS) M1: 6 FRONT SQUATS M2: 3 PAUSE FRONT SQUATS WORKOUT OF THE DAY 5 ROUNDS FOR TIME 200M RUN 8 HANG CLEANS 6…

PUMP PARTY AMRAP 22-25 7 BENCH PRESS 6/4 BIKE CALS (JUST ARMS) 70M FARMERS CARRY 7/7 BENTOVER ROWS / 14 RING ROWS (ALT RDS) SHOULDER FINISHER 3 SETS 15 FRONT RAISES 15 LATERAL RAISES :20 HERCULES HOLD 30 LEG RAISES

WARMUP PARTNER UP 1500M / 1200M ROW or SKI (SWITCH EVERY 250/200) HARD – THEN – 20 SIDE TO SIDE TOE TOUCHES 20 BW GOOD MORNINGS 20 SEC DEAD HANG 10 JUMPING AIR SQUATS 10 EMPTY DEADLIFTS 5 EMPTY DEADLIFTS WITH TEMPO START AT 135 / 85 STRENGTH DEADLIFTS 4-5 SETS OF: 5 TEMPO DEADLIFTS…

WARMUP 200M JOG (CORNER AND BACK) 20 ALT LIZARDS 10 INCH WORMS 10 DOWNWARD DOGS 10 BOOT STRAPS X2 20 BANDED PULL APARTS 15 BANDED PRESS 10 EMPTY BAR PUSH PRESS STRENGTH PUSH PRESS EVERY 2:30 MINS X5 (15 MINS) 6 PUSH PRESS (START LIGHT AND BUILD) + 20 SEC DOUBLE KB OH HOLD (SCALED…

Warmup 1:00 MIN MACHINE :45 SEC HALF LOTUS (WALL) – THEN – 15 SINGLE LEG GLUTE BRIDGES 20 AIR SQUATS 20 90/90 HIP OPENERS 10 BTM SQUAT ROTATIONS 10 BOOT STRAP SQUATS X2 8 TEMPO EMPTY BAR BACK SQUATS (@ 3333) 2 WARMUP SETS TO 60% OF 10 REPS Strength BACK SQUATS EVERY 2 –…

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…