WOD

Dynamic warm-up Then.., As Many Rounds and Reps As Possible in 20 minutes: Teams of two: 12/9 Calorie row Shuttle Sprint 20’/20’ 40’/40’ 10/7 Calorie bike Do the entire round then switch partners Then.., 3-4 sets NFT Tall Kneeling Dbl KB Press 6-8reps @21X1 Ring Row 6-8reps (feet elevated) D-Ball 3-5reps 150/100 Double Unders/Triple Unders...

15min AMRAP: 250m Row or 200m Run 10 Single Leg Glute Bridges e/s 8 DB RDLs e/s @3121 5 KB SA Hang Snatch e/s or DB :20 Hanging L-sit Then.., Banded Deadlifts 5-5-5-5-5 TnG – pull fast from floor – NOT MAX EFFORT!!! Then.. 15min. AMRAP: 12/9 Cal Assault Bike or Run 200m 16 DB…

General warm-up Then..,, Lift better WARM. Sequences like this always produce great lifting numbers. This is meant to be more of skill day with the 3’s and 2’s (lighter weights) but if you’re feeling good do 2’s and 1’s and hit something heavy. EMOM x 4min. 12/9 Cal Row EMOM x 4min. 3 Hang Power…

General Warm-up Then… 10min. to get as far as possible… 5-5-5-5-5 Devil Press 50/35 10-20-30-40-50 Wall Balls 20/14 THEN… Back squat @ 20X1 3 reps @ 75% x 2 set; 3 reps @ 80% x 2 sets; AMRAP @ 85% x 1 set; rest 2-3mins between sets or 5 x 3 BOF Then..,, 12min. AMRAP:…

Not For Time: 100/70 Cal Bike/row/ski (1500ft Versa) Sled drag 20m x 20 Heavy Carry 20m x 20 200 Double unders 400m run 10 rope climbs Finish with… 3 Rounds: 1min. Weighted Plank immediately into; 1min. of Russian Twist with 35/25lb DB Rest 2min.

Fight Gone Bad “Team Style” 3 Rounds: 2 minutes of Wall Balls 20/14# 2 minutes of Sumo Deadlift High-Pulls 95/65# 2 minutes of Box Jumps 20′ 2 minutes Push Press 95/65# 2 minutes of Row/ski/bike for Max Cals 1 minute Rest. Only 1 person works a time and you are trying to get as many…

General warm up Then.., EMOM x 5min. SPRINT!!! 10/7 Cal Assault Bike From 6-11min. try to finish… 50 Back Rack Alt Reverse Lunges 117/75 From 12-17min. EMOM x 5min. SPRINT!!! 12/9 Cal Row From 18-25min. try to finish… 7 Rounds: 7 Front Squats 115/75 7 Pull-ups /Ring rows From 26-33min. try to finish… 100 Russian…

General Warm-up B Then.., Clean Warm-up 3-5 Sets Build 1 DL 1 HPC 1 J Then.., Every 3min x 30 1Round of "DT" 135/95 + 15 Toes-To-Bar "DT" is: 12 Deadlifts 9 Hang Power Cleans 6 Jerks Extra: Row, Bike or Run for total distance: 3:00 work /1:00 walk X 5  

General Warm-up A Then.., Close Grip Bench Press 30X1; 10,8,6,4 (building weight each set) Superset with… Pendlay Row 21X1; 6-8reps x 4 sets(build weight each set) Then.., Rounds in 5min- High Effort but Sustainable 4 Dumbbell Burpee Box Step Up 35/20 20 Double Unders rest 2mins Rounds in 5min- High Effort but Sustainable Assault bike…

Happy New Year ? Here’s to a Bigger and Better 2019!!! 8-10 Sets @70% 15 Sit Ups 10 Cal Bike 10 Depth Push Ups 10 Cal Row 10 Db Hang Split Sn 5/5 30 Double Unders 30sec Single Leg Plank e/s (Rx+ On Rings) rest 60sec