WOD

PUMP PARTY 200M FARMERS CARRY 50 / 40 CALS INTO – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 BENCH PRESS @165/85 BENTOVER ROWS @135/85 INTO – 50 / 40 CALS 200M FARMERS CARRY _______ Core: 8 sets: 20 Seconds On, 10 Seconds Off…

STRENGTH DEADLIFTS EVERY 2 MINS X 6 (12 MINS) 1.1.1 DEADLIFTS (3 SINGLES) + 6 BOX JUMPS * BUILDING TO 3 HEAVY SINGLES FOR THE DAY WORKOUT OF THE DAY EMOM 20 M1: 15/12 ROW CALS M2: 8 – 10 DB BOX STEPOVERS M3: 125M SKI M4: 12 PULL UPS/ BANDS/ RR (10 C2B) M5:…

STRENGTH SHOULDER WORK EVERY 2:30 X5 4 BAMBOO STRICT PRESS + 6 ALT DB SEESAW PRESS + 50’ OH CARRY WORKOUT OF THE DAY AMRAP 15 300M RUN 22 TOE 2 BARS 11 POWER SNATCHES @95/65

STRENGTH BACK SQUATS / FRONT SQUATS (20 MINS) EVERY 2 MINS X5 (10 MINS) 4 BACK SQUATS @65-75% + 1 PAUSE BACK SQUAT (LAST REP) EVERY 2:15 MINS X3 (7 MINS) 5 FRONT SQUATS @50-60% + 10/7 CAL BIKE SPRINT THEN…. WORKOUT OF THE DAY FOR TIME (12 MIN HARD CAP) 2 ROUNDS 150 DOUBLES…

20:00 amrap 15 ring row 50 sit ups 15 cal machine 50 sit ups 15 heavy kbs Then…, 4 Rounds GIANT SETS 10 Barbell Bench Press 10 Double DB Bench Press 15 Hex Press- squeeze DBs together 10 Standing Alternating DB Curl (each side) + 10 Single DB Double Head Curl rest 1min

PARTNER WOD MADNESS AMRAP 17 (ALT RDS) 3 DEVIL PRESS @50/35 3 BURPEE GET OVERS 3 WALL WALKS REST 4 MINS AMRAP 17 (SPLIT WORK) 50/40 CALS 50 ALT DB SPLIT CLEAN & JERKS 50 T2B / KNEE RAISES 50 SYNCHRO AIR SQUATS 50 WALL BALLS

STRENGTH FRONT SQUATS EVERY 90S X8 3 FRONT SQUATS @50% & BUILD WORKOUT OF THE DAY FOR TIME 50 C2B/ PULL UPS/ JUMPING THEN – 12 CLEAN & JERKS @135/95 500M RUN 9 CLEAN & JERKS 500M RUN 6 CLEAN & JERKS 20 MIN CAP

PUMP PARTY BENCH WAVES 5 BENCH PRESS @ 60% 3 BENCH PRESS @ 70% 1 BENCH PRESS @ 80% 12/9 JUST ARM BIKE CALS X2 THEN – 5 BENCH PRESS @ 65% 3 BENCH PRESS @ 75% 1 BENCH PRESS @ 85% 3 X3 BENCH PRESS @ 70% + 15 PUSH UPS FINISHER 200M FARMERS…

STRENGTH DEADLIFTS (15 MINS) BUILD TO A HEAVY 3 SUMO DEADLIFT WORKOUT OF THE DAY FOR TIME 27 – 21 – 15 – 9 TOE 2 BAR 15 – 15 – 15 – 15 DEADLIFTS @ 185/125 50 – 50 – 50 – 50 DOUBLE UNDERS

STRENGTH PUSH PRESS EVERY 2 MINS X6 (12 MINS) 4 BAMBOO STRICT PRESS + 8 ALT DB SEESAW PRESS WORKOUT OF THE DAY 0:00 – 9:00 200M RUN 30/24 CALS 200M RUN 20/16 CALS 200M RUN 10/8 CALS 10:00 – 22:00 AMRAP 12 WALL BALLS 24 BURPEES 12 ALT DB SNATCHES