3 Rounds 15/12 cal Row 20 banded curls 15/12 cal bike/run/ski 20 Banded tricep ext *green/men *red/ladies right into… 4 Rounds 15 Ab mat situps 30sec plank 15 Russian twist w/plate 1/1 30sec Hollow hold 15 vups 50ft KB front rack carry r/L then… 100 Russian KBS
Partner wod 600m/400m row 60 t2b 20 db box stepovers 600m/400m row 40 c2b/pullups 20 db box stepovers 600m/400m row 20 BMUS/ 40 Medball pushups 20 db box stepovers 600m/400m row 150 du/300 s 20 db bix stepovers 35min cap
Gymnastics Strength EMOM 10 -Elevator pullups -45 double unders/s then.., Push Press Every 2min x 5 3-3-3-3-3 Superset… SA OH Carry then.., For time: 27-21-15-9 cals 27-21-15-9 Alt DB snatches 5-4-3-2 Wall climb
Partner Wod AMRAP 20min you go, I go 300m/200m row 50 du/100s 12 KB goblet squats 3 sandbag/dball over shoulder then.., 4-5 sets 8/8 Landmine press 8/8 db bird dog row
3 rounds 12/9 cals 10 banded good morning 10 walking lunges 10 Db z-press then.., Barbell Good morning 6-6-6-6-6 then.., Rack Pull Every 2:30 x 6 4 Rack pulls + :40 DB farmers hold AHAP then.., 400m run 5 devils press 10 hspu 15 Deadlifts 275/205 10 hspu 5 devils press 400m run rest 3min…
1min machine 20 band pull aprts 20 good morning 20 press 20 pass throughs 20 OHS x2 1min machine Snatch warm up 5 muscle snatches 5 BTN press x2 then.., Snatches EMOM x 5 1 tempo Snatch deadlift + 1 Hang power snatch + 2 OHs into… Every :90 x 8 1 power snatch 1…
30/20 cal 10-1 mini lat band 10-1 fwd/bck 20 Glute bridge ups 20 Clam shells 15 banded air squats then.., Back squats Every 3min x 5 7-6-5-4-3 superset… Down and back walking DB lunges 50/35 60-70-80-85-90% then… Every 5min x 4 21 pullups 15 cals 9 Thrusters then.., Leg accessory OYO 3 sets Tibialis raises…
😅 Part 1 12min AMRAP 2-4-6-8…. Row cal Bike Cal Ski cal then.., Part 2 then.., 🌶 1min. of Max Renegade Rows 1min. of Max Push-Ups holding DBs 1min. of Max Single DB Bicep Curls 1min. of Max Single DB Skull Crushers 1min. of Max sit-ups 1min. of Max Single DB Skull Crushers 1min. of…
500m/400m row 15 Band pull parts 15 band pull parts palms ip 15 banded press 10 tempo row 10 scap push ups x2 then.., Strict press Every 2min x 5 10-9-8-7-6 -superset- :20 HS Hold Then.., Gymnastic strength Elevator pullups! EMOM x 5 5sec top hold (chin over bar) 5sec @ middle (90 deg) 5sec…
EMOM x 8 3 Wall walks Bear crawl d+b then.., Partner WOD AMRAP 25(split work) 800/600m row 50 Slam balls 20 hrpu/30 Hrpups 200′ dball/sandbag carry rest 5min @30:00 Max burpees *partner holds sandbag/dball while other does burpees *5min cap
