WOD

General Warm-up Then.., 30 Rounds For Time: 7 Wall Balls 20/14lb 5 Pull-Ups 3 Devil Press 35/25 35min cap Make it nadsty option: 30/20lb ball and 50/35 DBs This is all you’re doing today, so go hard!

3 rounds 200m Run/Ski 30 Russian Kettlebell Swings 200m Row/Bike .4 15 Ball Slams 30/20 *15 min cap! Rest 5mins 2 Rounds: 5 push ups + 2 Wall walks 5 Deadlifts (start light and add a little each round) 2 Rounds: 5 Kipping HSPU’s /HS walk 3 Deadlifts (heavier) Then.., For time: 21 deadlifts 225/155….

General Warm-up Then.., 40:00 Clock Row/Bike/Versa/Ski 1:00 @ 75% effort Walking Lunge 20m 10 Alt Single Leg V-ups (Total) 20 Mountain Climbers (Total) :30 L-Sit or Knee Tuck Hold Rings/Matador/Parallet bars 10 Hang Muscle Sn or Power Sn 75/55 20 Russian Twist (Total) 20 Banded Hammer Curls Green/Blue

General Warm-up A Then.., 21min. EMOM: Min. 1) 15/12 Cal (:35 Hard) Min. 2) 5 Weighted Pullups Min. 3) 3 Split Jerks or Power Jerks *Pull-ups—> Banded *Climbing on the push jerks. Start at something medium effort and start to build a little each round or every other round. Then.., In 5 Sets 15 Heavy…

8min AMRAP 10 Lateral Banded Walk/side 10 Theraband Air Squat (Band above knee) :30 Ring Row Hold :20 Hip Flow 90/90 Then.., Every 2:00 x 5 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build on feel Then.., Every 2:00 x 5 sets: 5 Back Squats Warm-up as needed. Start…

General warm up Then.., 0-9min. 2 Rounds: Run 400m Row 400m 10-17min. 7min. AMRAP: 7 Bench Press 135/75 7 SDHP’s 115/75 7 American KB Swings 70/53 18-27min. 2 Rounds: Run 400m Row 400m 28-35min. 7min. AMRAP: 7 Bench Press 135/75 7 SDHP’s 115/75 7 American KB Swings 70/53 RX+ 135/95 on the SDHPs *You can…

General Warm-up Then.., For Time: (CAP: 10min.) 40-30-20-10 American KB Swings 53/35 Ring Push-Ups Rx+ Dips Then.., 3-5 Sets @ 95% 8 Hang Power Cleans (increase weight each set) Ski 30sec rest walk 2min 3-5 Sets @ 95% 10 Push Jerks Bike 25sec Rest walk 2min 3-5 Sets @ 95% 5 Deadflits (increase weight each…

35min. to finish… 1000m Row 100 Double Unders 1 Mile Run. (3x Around) 1 Mile Assault Bike 500m Row 50 Double Unders .5 Mile Run (800m) .5 Mile Assault Bike 250m Row 25 Double Unders .25 Mile Run (400m) .2 Mile Assault Bike

General Warm-up Then.., 10min Continuos movement…. 1:00 Row/Bike/Ski 5 Push ups 10 Air squats 5 Bar Kips/sit ups 10 Band pull aparts Then.., 3Rounds 2-4 DB Thrusters @ 35/50# 2-4 T2B 10-15 DU’s Rest :30-:60 Then.., Workout 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 50/35 – 35/20 6…

General Warm-up Then.., 40:00 Clock Row 400m 50 Single Unders 5 Burpees onto 45# plate 10 Alt Box Step Ups, 20” 5 Incline Close grip bench press 1 Rope Climb Versa :40 20 Russian twist w DB 50/35 1.2 count 10 BB Lateral Lunges 45/35