Partner WOD 0:00-12:00 Buy in: 500m partner run holding a band – AMRAP “Alt Rds” 10 AKBS 5 Burpee bJ rest 2min 14:00-22:00 Buy in: 500m partner run holding a band – AMRAP 10 AKBS (Partner 1 the P2) 5 Burpee bJ (P1 then P2) rest 2min 500m partner AFAP 100 AKBs 100 box jumps…
Tabata :20/:10 Row/bike/ski Then.. mini band warm up then…, Front squat Build to 2RM then.., For time: Buy in: SA OH carry 200m 8rounds 40 du/70s 10 Alt db C&J buy out: 50/35 cal
EMOM M1: :30 easy/:10 sprint M:2 12 Burpees Band warmup Pass through/pull aparts/press then.., Clean warm up warm up to 60% then.., EMOM x 12 Odd: 3 pwr cleans Even: 10 c2b/15 banded/1-4 bmups then.., 12-9-6-9-12 reps for time Cals Burpee over bar thrusters 115/85 *20min cap
2min machine 3x 10 Banded pull aparts 10 Banded press 10 Banded good morning 15 Air squats then.., Strength E2MOM x 5 Seated BB press 8-10rep + Tricep extensions 20reps 2min Transition ( Add weight to Bb) Every 2:15 x 4 8/8 BB staggered RDL 30 Jumping lunges Then.., E5MOM x 4 (20min) 60 Du…
Mini band warm up 10-1 lat walk in squat 20 air squats 20 glute bridge 20 clam e/s then.., tabata :20-:10 Half burpees jump squats then…, Back squats Every 90sec x 8 (12min) 3 Pause Back squts (3sec pause) @60-65-70-75-80-85-90-95% then.., E5-6MOM x 4 500/400m row 10-8-6-4 *squat cleans 22 Wall balls *65%-70-75-80 or 135-165-185-205…
30-20-10 Row cal Ski cal Bike cal rest 2min 10-20-30 Row cal Ski cal Bike cal then… CORe 4 sets 20 Ab mat situp 30 flutter kicks 10 Standing paloff press 60 sec plank 4x 8-10 bb reverse curls 12-15 banded oH tricep ext
Partner wod For time: 0:00-12:00 12 rounds. YGIG 5 Push press 135/95 10 Deadlift 5 Push press rest 3:00 @15:00 1.5k partner run or Row/bike/ski 75cal @23:00 rest 2:00 AMRAP 12min 10-20-30…..Syncro air squats 10-20-30…..Syncro reverse lunges 5-10-15……syncro pushups
Leg tabata :20/:10 1. Jumping air squats 2. Db front squats/goblet Alt between movements Mini band warm up then.., Strength Front squat EMOM 12 Odd:6-5-4-3-2-1 @65-70-75-80-85-90% Even: 12 db front rack walking lunges then.. AMRAP 8 3 squat clean @65% 6 burpee box jump over 9 T2b rest 3min AMRAP 8 20 Du 10 box…
“Core” 4 sets 4 wall walks 15 wtd situps then.., Conditioning 1000m row/ski 15 RKBS 15 Slam balls 750m 30 RKBS 30 Slam balls 500m 45 rkbs 45 slam balls 250m 60 RKBS 60 slam balls
Warmup EMOM: M1: :30 ez/:10 sprint M2: 30 Shoulder taps M3: :20 e/:10 sprint M4: 20 Alt squat and twist M5: :10 ez/:10 sprint M6: 10 burpees then.. 20 Banded pull aparts 20 Palm up pull aparts 15 Banded press 15 banded pass through 10 banded OHs 10 banded pass through in OHS then.., Santch…
