WOD

PUMP!!! BUILD TO A HEAVY BENCH PRESS @10:00 EVERY 2 MINS X3 4 BENCH PRESS @70% – THEN — 3 SETS OF: 10 BB HIP THRUST 100′ FARMERS CARRY HEAVY 7/5 BIKE CALS – THEN — 3 SETS OF: 12 BICEP CURLS 24 BANDED TRI EXT 10 / 7 PLY PUSH UPS

WARMUP 30/20 CALS 20 BODYWEIGHT RDLS 20 BANDED GOOD MORNINGS :30 FOREARM STRETCH 10 RUSSIAN BABY MAKERS ‘ :20 SL GLUTE BRIDE HOLD 20 GLUTE BRIDGES :30 CALF STRETCH then… STRENGTH DEADLIFTS 1 MIN WORK / 1 MIN REST X3 MAX DEADLIFTS FROM “4” BLOCK” (START ON A 45 PLATE) @135/95,185/125, 225/155 OR 50%, 60%,…

WARMUP TABATA X8 CALS ON ANY MACHINE 20 PVC PASS THRUS 20 PVC BTN STRICT PRESS 10 JUMPING AIR SQUATS 10 DOWN DOGS then.., QUICK 2 RDS 5 DB PUSH PRESS + 50′ OH CARRY E/S then…, STRENGTH EVERY 75 SEC X5 (7 MINS) 3 – 3 – 2 -1-1 (STRICT PRESS) – THEN —…

WARMUP 2 MIN MACHINE – THEN — 10 – 1 LATERAL SIDE STEPS 20 AIR SQUATS 20 GLUTE BRIDGES 20 CLAMS SHELLS 10 ALT LIZARDS 10 UP DOWNS 10 SNOW ANGELS :30 SUPERMAN HOLD 1:00 MIN WALL HINGE then.., STRENGTH EVERY 90S X 8 (12 MINS) 3 PAUSE BACK SQUATS (3 SEC PAUSE) + 5…

4rds 250/200m row rest :30 2rds 500/400m row rest 1:00 1rd 1000/800m rest 1:30 then… 5min. AMRAP: 30 DB Hammer Curls 30 Double DB Tricep Extensions then.. 5min. AMRAP: 10 Lying Oblique Crunches 10 Bodyweight Seated Knee Tucks 10 Lying Oblique Crunches 10 Bodyweight Seated Knee Tucks

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