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
General Warm up then.., Deadlifts Every 2min 6 reps @50% 6 reps @60 5 reps @65 4 reps @70 4 reps @75 3 reps @80 Then drop down to 65% AMRAP 1min then.., “DB DT” 5 Rds 12 DB DL 9 DB HPC 6 DB SH2 OH -after each rounds- 50ft OH WL
2min machine – General warm up then.., Every 90sec x 6 1 Pause Jerk + 1 Jerk then.., EMOM x 9 M1: 10 Alt DB Sn M2: 10-12 T2b/vups M3: 40 Du/80 s @11:00 500m/400m row 100 Du/200s 30 Alt Db sn 30 T2B/ 45 vups 100 DU 500m/400m row
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
