WOD

General warm up then.., 3 Rounds 1k/800 Row/ski. Bike 60/42 100 Double Unders 30 Burpees then.., 40 Banded Hammer Curls 60 Banded Pull Aparts 80 Banded Push Downs

5:00 clock 5 air squats :20 bottom squat hold 5 push up down dog 1 wall climb then., Power Clean and Jerk – 15min. to work up to a Heavy 3 rep Power Clean and Jerk. -“touch n go” style Then.., 18min. Running Clock… 20 Alt. DB Snatches 50/35 15 Wall Balls 20/14 10 Pull-Ups/…

5:00 clock 10 alt bw rdl 10 Alt lizard 15 banded strict press :20 plank top of push up then.., 8 x 250m Row (12/9 Calorie Bike) Rest 1:00 B/T intervals Score slowest interval Yhen…, Floor press Set 1: 12 rep :2neg Set 2: 10 reps Ser 3: 8 reps Set 4: 6reps Then.., Complete…

3 rounds: CAP: 15 min. 200m run 30 Russian Swings 70/53 200m run 15 T2B/vups/reverse situps. Then.. Mobilty prep 2-3min Then…, EMOM x 10:00 2 Pwr Snatch (Build) Then.., Front squat: Tempo!! Set 1: 12 reps light. :3neg Set 2: 10 reps moderate :3neg Set 3: 8 reps heavy :3neg Set 4: 8 reps heavy…

Amrap 12min 10 OHS 15 v up/Ghds 200m run/250 row Then.., 8min. AMRAP: 8 DB Deadlifts 50/30s 8 DB Floor or Bench Press 50/30s then…, 7min. of DB Walking Lunges *Try to rest as little as possible. Obviously you will have to put the DB’s down several times to shake your arms out, but keep…

2 Rounds ….35min cap!! 12/9 –200m run 70 Double-Unders 12/9 –200m run 60 Air Squats 12/9 –200m run 50 Abmat Sit-Ups 12/9 –200m run 40 Hand release push ups 12/9 –200m run 30 KB Goblet Squats 53/35 12/9 –200m run 20 Toes-To-Bar 12/9 –200m run * When you finish, go back through AGAIN with 12/9…

mini band warm up then.., :20 Db Rdl Db swing Db snatch – inchworm updown lizard burpee Then.. For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs…

Machine of choice :30 HARD – 90+% Every :90 x 9rds (18 min) Then.., 5min. of DBs Squeeze press for Max Reps reat 90s 5min. of Single Arm DB Bent Over Rows for Max Reps (Switch sides every 5-7 reps nonstop) Reat 90s 5min. of Single DB Bicep Curls. Rx w/band for max Reps rest…

AMRAP 10 20/15 Cal Row/ski/run. no bike!! 25 RKB Swings, 53/35# 30 Alt Mountain Climbers (1-1 Count) Then.., Push press. (Build on feel) Set 1: 12reps S2: 12reps S3: 12reps S4: 10reps S5: 10reps. Then.., EMOM x 20 Min Odd: 3 Deadlifts (Touch and Go) Even: 10 Sit-Ups + 20 Double Unders *Start at 50%…

Complete 3 Sets 1:00. machine 10 Band Dislocates + Overhead Pull Aparts 5 Snatch Deadlift 5 Snatch High Pull 5 Power Snatch then.. 3 rds 18/14 cal bike / machine 15 Power Snatch 75/53 12 burpee box jump overs 9 Bar muscle ups / c2b pull-ups 6 devils press 50/35’s Rest 3 min between Then..,…