WOD

OhS : 7rm from floor in 14 min *front squat as option to modify Rest 3m 15 min clock 20 alt 100m shuttles 100 oh DB lunge 50/35 50 synchro burpees (ground = synch) Rest 3m 6 min Max cal bike

AMRAP 15 (warmup) 200m row/ski Then, rotating through… 10reps the following movements 1: Burpee 2: Lunges (fwd and back as you go) 3: Kbs 4: Single arm rows (10 each side) 5: Sit-ups / weighted sit-ups Row 200m +10 burpees… Row 200m + lunges down/back etc… Then.., Deadlift 6 Sets build to a heavy single…

30 jumping jacks 10 alt reverse lunges 10 Alt lizard stretch 30 flutter kicks 3x then.. Odd minutes: 15/12 Cals on Cardio of choice Even minutes: 1 Round of Cindy Cindy is: 5 Pull-Ups 10 Push-Ups 15 Air Squats scale: 12/9 or :35 3/6/9 The goal is to make it to 40 minutes… If you…

Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) then… Gymnastics Iso Hold Wall HS Hold :30 or Plank :30rest x5 then.., EMOM x 12min Power clean + 2-3 strict press. build Then.., 3 rds 18/15 cal bike 14 alt dB clean and jerk 50/35 10 burpee box jump overs…

Mini band complex x1 10 Side step R/L 10 Forward/Backwards Walk R/L 10 Glute Bridges 10 Single Leg Glute Bridges R/L 10 Bird Dogs R/L 10 Squats then.., 2x 20 Band pull aparts 10 hand release pushups Then.., Every 3min. x 5 Rounds: 6-8 Barbell Bench Press build 6 Sumo Deadlifts. build Then.. 12min AMRAP…

Every 3min x 3 Banded strict press x15 reps Alternating Squat with Reach 10 e/s Quadruped Thoracic Rotations 10 e/s
 Remaining time bike/row/ski then.., “Helen” 3 Rounds For Time Of: 400m Run 21 AKBS, 53/35 12 Pull-ups /banded/ring rows 15:00 Cap Then.., Front squat Set 1: 12 tempo :3neg/:3up. light Set 2: 10 rempo :3neg/:3up…

Every 3mins x 3 Sets 10 Cossack Squat/leg 6 DB Snatch/side 3x 1min. AMRAP: Max KB squat cleans 50/35lb. Rest 1min. 1min. AMRAP: Max Double Unders Rest 1min. 1min. AMRAP: Max DB Push Press 50/35s Rest 1min. 1min. AMRAP: Max Toes-To-Bar. Or Turkish sit-ups Rest 1min.

Complete the following 1000m Row/ski 100 Wall Balls 20/14lb 1 Mile Run 1 Mile Assault Bike Right into …. 500m Row/ski 50 KBS 50/35 .5 Mile Run. 800m .5 Mile Assault Bike Right into….. 250m Row/ski 25 Burpees .25 Mile Run. 400m .2 Mile Assault Bike 35min feel free to move the order of movements…

5:00 Clock 10 Side plank rotations e/s 10 Alt Push up toe touch 30 Frog pumps -quick then.., tabata As fast as possible with quality reps: 10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups /banded 20-18-16-14-12-10-8-6-4-2 Push-Ups 30-27-24-21-18-15-12-9-6-3 Sit-Ups *So, you do 10 pull-ups, 20 push-ups, 30 Sit-Ups…. Then, 9 pull-ups, 18 push-ups, 27 Sit-Ups… And so on… RX+ vest…

4 Rounds: Min. 1) 50sec. Plank on elbows Min. 2.) 15/12 Cal Row (max:35) Min. 3.) 60 Double Unders Then.., Standing BB Strict press Set 1: 10 reps :2neg. heavy Set 2: 8 rep :2neg heavy Set 3: 6 reps :2neg heavy then.., Complete 3 sets 10-12 reps Half kneeing banded SA DB press -Superset…