WOD

Partner Wod Every 2min for 30min Min 1-2: 30/20 cals Min 3-4: 2rds of: 5 burpees 10 pushups 15 air squats Min 5-6: 400/300m Min 7-8: Max pwr snatches Min 9-10: rest

A) WARM UP 10 – 1 LATERAL SIDE STEPS 20 AIR SQUATS 10 – 1 MONSTER WALKS 20 GLUTE BRIDGES 20 CLAM SHELLS 1:00 WALL SIT 30 FROG PUMPS 12 ALT LIZARDS 12 DOWN DOGS then.. FRONT SQUATS EMOM 75 SEC X10 (14 – 16 MINS) 3 PAUSE FRONT SQUATS (3 SEC) ** START LIGHT…

General warmup then.., 27-21-15-9 row cal box step up -right into 9-15-21-27 bike cal Slam ball then.. 3-5 sets 8 Bb floor press 10 goblet good morning 50′ reverse sled

1000/800m row 10 alt liz rot 12 down dog 20 glute bridge 20 frog pumps 20 air squats 20 good morng then… Deadlift Every 2min x 3 5 reps @50% 4 reps @60% 3 reps @65% then Build to 3rm then.. 5 RFT 250/200m 15 DL 10 BOB 5 PC

General warm up then.., Barbell warm up then…, Every 2min x 7 7/5 cals Find a heavy jerk (3-3-2-2-1-1) *start light then.., 17min. Amrap. (goal 8 rds) 3 thrusters 135/95. 95/65 5 hspu. 6 hrpu 24 double unders

2min machine – mini band then.., Back squat 6 Sets 10-8-6-4-2-2′ Superset.. 8 DB Bulgarian split squts then.., For time: Buy in: 15 devils press then.. 4 rounds 12 alt db snatch 14 wall balls 16 t2b Buy out: 15 devils press

20/15 cal bike 500/400m 20/15 cal bike rest 3min 500/400m row 20/15 cal 500/400m row rest 3min 50/40 cal bike 1000/800 row then… 4 rounds 10 OH plate sit ups 10 strict leg raises 15 russian twist 1/1 60sec plank 20 KB fromt rack marches 1/1

Partner WOD Amrap 25 600m 50 akbs 40 double unders 30 box jump overs 20 sandbag 30 box jump over 40 double unders 50 akbs 600m

30/20 cals 10-1 mini band 30 air squats 10-1 30 Glute bridge ups 10 Alt liz 10 down dog :30 superman hold+ hollow hold +wall sit then.. Front squat 3 reps @50% 3 reps @60 2 reps @65 1 rep 70 1 rep 75 1 rep 75+% Find 1rm then.., 3RFT 35/28 cals 20 lat…

General warmup then.., 15 sets: 30sec @ Hard pace 30sec complete rest then.., Pump sess 4-5 sets 12 DB incline bench press 12 BB bentover row 300′ light farmers carry 53/35