WOD

45min Continuous work at 65-70% effort 10 Cal Row Easy Run 100m Easy 60sec FLR on Floor Quadruped Crawl 20 1:00 Seated Saddle Ski 100m/Versa 100 70 Single Unders 10 Alt Step Ups 24/20

4 Sets of 8 Ball Slam 30/2″ 12sec Bike @ 100% Rest 90sec Then.., 5 Rounds: 1min. of Bench Press (135/75) immediately into; 1min. of SDHPs (95/65) Rest 2min. RX+ is 185/95 Bench and 135/85 SDHPs Then.., 9min Grind. 10 Devil Press 10 Plank March 20m 2-arm Dumbbell Overhead Carry

Hip Flow Then.., Teams of 2 2k Row- Switch every 250m 10min Cap Then.., Front Squat w. 3 pause in the bottom (5 x 2) Working up to a heavy 2 rep. bThen.., 3min. AMRAP: 3 Hang Power Cleans 135/95 6 Push-Ups 9 Air Squats Rest 1min. x 5 Rounds: Round 2: 145/100 Round 3:…

submit 19.3 scores by 8p tonight. Here 2Sets: 10 Quadruped Hip Extensions/leg 30sec Forearm Plank – Protract Shoulders as far as possible 10 Side Plank Rotations/side 5 Roll Back with Fwd fold Then.., Complete 5 sets of: Switch order of movement each round. 10 OHS from floor 8 Burpee 45 Double Unders 10 Pull Up…

4 Sets 8 Sumo Deadflits (Build) rest 20sec Bike 25/18 Cals Hard rest 2-3mins 4 Sets 8 Close Grip Bench Press (Build) rest 20sec Row 250m Hard rest walk 2-3mins Finsih with 8 Cuban Press x 3 sets; rest as needed Partner Planks 1min. on 1min. off x 4 Rounds: use a plate to make…

Get as far as possible in 35min… 200m run 70 Double-Unders 200m run 60 Air Squats 200m run 50 Abmat Sit-Ups 200m run 40 American KB Swings 53/35 200m run 30 KB Goblet Squats 53/35 200m run 20 Toes-To-Bar 200m run * When you finish, go back through AGAIN with 12/9 Cals on any machincw…

Warm-up 3 Sets – NFT 10 Jerk Balance (load very light – drilling for split jerk) 30sec KB Deadbug Then.., 21min. EMOM: Min. 1) 15/12 Cal Min. 2) 2 Rope Climbs/ Ball Slams Min. 3) 5 Bench Press (Building ) Then…, 40-30-20-10 DB Bent Over Rows 70/45 80-60-40-20 Russian Twists w/ 15lb. plate L+R= 2…

10min AMRAP Warm-up 10 Jump Lunges 10 Monster Band Walks Forward and backward or Lateral 20sec Bottom of Ring Dip Hold 20sec Bent Hollow Body Hold Then…, Every 4min. x 5 Rounds: 20 Alt. DB Snatches 50/35 10/7 Cal Bike 10 DB Power Cleans 5035 10/7 Cal Row *If the time domain is too easy,…

3 Sets – Not for Time 6 Single Arm DB Overhead Split Squat 10 Banded Clamshells/side 20 Windshield Wipers (10/side) *slow controlled movements with purpose to warm up and activate Then…, Back Squat 2221; 2,2,2,2; rest 60sec *build from last week Superset SL DB RDL 3010; 6-8/leg; x 4 *Push loading here Then.., 3min. AMRAP:…