2min machine 15 lat band steps 15 air squats :30 15 15 x2 then.. Back squats EMOM x 4 5 BS @50-60% @4:00-12:00 Build to 5RM then.., 3 RFT 9 cals 6 BOB 3 Thrusters @7:00 2 RFT 15 cals 10 BOB 5 Thrusters @14:00 1 RFT 30 cals 20 BOB 10 Thrusters
30 Minute Amrap 100-200-300-400-500-600-700-800-900-1,000m..etc… Row *15/12 Cal Bike After Each Round then.., 5 rds 15 Ab mat sit ups 15 Russian twist w/ med ball 1/1 30 Flutter kicks 1/1 :30 plank 20 KB rack marches 1/1
New Years Eve WOD Front squat /Front Rack Hold: Amrap 75sec x 3 / rest 1min Max Front squat @50-60-70% then.., 3 sets of (4min) Front rack hold @80-90-90+% 45sec work/45sec rest then.. E2MOM x 12 Odd: 300m Even: “Cindy” or “Mary. Rx+ vest
Good mornings 3 Sets: 10 Good mornings 8 Half burpees :20 HS hold/:30 plank then.., 21-15-9 Deadlifts Chest to bar/ banded pullups 15-12-9 Deadlifts burpees over bar 12-9-6 deadlifts C2B/banded pullups burpees over bar
General warmup Then… 15 Sets of: :30 @ HARD Pace :30 Rest Then.., Amrap 7min 12 AKBS 24 Wall balss rest 3min 3 RFT 12/9 cal 10 Devils press
General warm-up then.. Bamboo strict press 5-5-5-5-5 50′ SA KB OH carry 10 Goblet squats then.., 60/48 cals 20 Back squats 80 Dub/160 singles 40/32 cals 15 Front squts 60 dubs/120 singles 20/16 cals 10 Back squts 40 dubs/80 s
For Time 10 Rounds 400m run/row : Bike 18/14 cal 30 Double Unders 15 V-Ups then… 3x 20 DB high pulls 20 Db hammer curls
Amrap 25 300m row/run/ski 2 rope climbs/sled pull/muscle ups 100′ sandbag 100′ farmers then.., 10 Hollow rocks/:20 hollow hold 20 bicycle crunches 30 russian twist 1/1 4-5 sets
