WOD

Teams of 2: 2 Rounds For Time or As Far As Possible in 35min… 800m (200m intervals) row 800m (200m intervals) run 80 DB Hang Clean and Jerk 50/35’s 80 DB Russian Twists with 50/35lb. 80 Box Jumps or step ups

3mins Easy Bike + 2 Sets 10 Alt Thoracic Rotations in Squat 10 90/90 Hip Rolls 10 steps Perfect Stretch Then.., Every 4mins x 3 Sets BIke 90sec for Calories (NOT MAX EFFORT) -then… 12-15 Wall Balls 20/14 12-15 Russian Swings 70/53 12-15 Air Squats *The goal should be to complete these sets within 3:00,…

3-4 sets – Row 18/16 Cals 15 Bench/ Bar dips 12 Narrow Grip Tricep Push-Ups/ skull crushers 9 Side Plank Rotations/side then… For Time: 400m Farmer Carry with (2) 50/35 kb/DBs Immediately into; 7 rounds of: 10 Toes-To-Bar 10 Sit-Ups 10 DB Russian Twists 50/35 total Immediately into; 400m Farmer Carry with (2) 59/35 kb/DBs

Warm-up Run 400m 20 Cossack Squats 20 each of Y-T-W Mini Band Lateral Walks Down & Back x2 Then EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Deadlifts 225/155. moderate EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Bench Press 135/75 Rest 4min. EMOM x 4min. 60 Double Unders EMOM x…

AMRAP 22mins 50-40-30-20-10 (45-35-25-15-5) Row Cals 15-15-15-15-15 Anchored Sit Ups 10-10-10-10-10 Alt Db step ups 50/35 5-5-5-5-5 Devil Press Then.., Complete 6-8 sets Clean Complex 2 Clean High Pull 2 Muscle Clean 2 Slow pull Clean rest 20sec …then.. Pause Power Jerk x 4 reps *pause 2sec in the dip and 2sec in the catch

5min Clock 20 Jumping jacks 10 Alt Bw rdl 20 Glut bridge ups 5 Push up downdog then.., 7min AMRAP 200m run/row. Bike 10/8 5 strict pull-ups/banded rest 2-3m 7min AMRAP 200m run 10 pushups rest 2-3m 7min AMRAP 200 run 15 Air squats *With a vest Then.., Snatch Pull + Snatch. power or squat

3mins Easy Bike + 2 Sets 10 Alternating Thoracic Rotations in Squat 10 90/90 Hip Rolls 10 steps Perfect Stretch Then.., Every 4mins x 3 Sets BIke 90sec for Calories (NOT MAX EFFORT) -then… 12-15 Wall Balls 20/14 12-15 Russian Swings 70/53 12-15 Air Squats *The goal should be to complete these sets within 3:00,…

General warm-up then… W/partner AMRAP 12 – Alt 1:1 100m run 20 DU 10 thrusters 95/65 Rest 3 W/partner AMRAP 12 “chipper” (split reps) 12 wall walks 15 synchro abmat sit-ups 18 cal machine of choice Then.., 4-5 sets 12 DB bench press 12 Landmine towel row Then.. 3-4 sets 12 Bb curls 12 Skull…

Warm-up Row 400m 10 Push-ups 10 PVC Dislocates 10 Squats Walking Lunge Down & Back 10 No Jump Burpees With a 30:00 Clock Row 500m or Bike 25 Cal or 400m Jog 30 Mountain Climbers (Total) 100 Single Unders 5 No Jump Squat Burpees 10 SA Db Snatch 6e/s, 50/30# 8 Knees 2 Elbow 8…

3x 12 banded strict press 15 Banded pull aparts 12 BB up right row then.,, Push press. :2neg all sets Set 1: 10 reps Set 2: 8 Set 3: 6 superset with; 10-12 Hanging Weighted Knee Raises Rest 2min. Then.., push jerk warmup then.., 7min. AMRAP: 7 Hang Power Cleans 115/75lbs. 7 Front Squats Rest…