Warm Up: Jump Rope Skills
SWOD: EMOM 10 min
30 Double Under + 2 Deadlift AHAD
WOD: 12 min AMRAP
5 Power Clean 185/135
10 yard HS Walk or Bead Crawl
25 Sit Up
10 yard HSW or BC
Cool Down: 30 Cal AD
Warm up: 3 Rounds: 300/250 cal Row, 20 yd OH lunge w/ plate
On a 20 Min Clock
For time & Total OH Squats
50 Wall Balls
10 Power Snatch 135/95
40 Box Jumps 24/20
10 Power Snatch
30 Russian KB Swings 32/24
10 Power Snatch
20 Goblet Squats
10 Power Snatch
Max Overhead Squats in remaining time.
Cool down: 100 Sit ups
Warm Up: PVC C+J
SWOD: 9 min EMOM
3,3,3,2,2,2,1,1,1 Squat Clean + Jerk
WOD: 12 min AMRAP:
3 Man Makers 50/35
6 Ring Muscle Ups
6 Man Makers
12 Bar Muscle Up
9 Man Makers
18 C2B Pull Ups
Warm Up: PVC C+J
SWOD: 9 min EMOM
3,3,3,2,2,2,1,1,1 Squat Clean + Jerk
WOD: 12 min AMRAP:
3 Man Makers 50/35
6 Ring Muscle Ups
6 Man Makers
12 Bar Muscle Up
9 Man Makers
18 C2B Pull Ups
WOD: 19.1
15 min AMRAP
19 Wall Balls 20/14
19 Cal Row
Cool down: 3-5 Rounds
10 Ring Dips
10 Goblet Squats 24/16
warm up: 3x 10 yrd broadjump, 10 good mornings, 10 yrd death walk, 10 air squat
wod: 4 rounds for time
row 500m
15 deadlifts 185/135
15 push ups h.r
15 box jump overs 24/20
cool down: 50 sit ups
Warm up: Run 400m/30 Sit ups/ Run 400m
WOD: 7 Rounds starting every 3 min
3 Muscle Ups
6 Clean and Jerks 155/105
9 HSPU
Max Burpees 6" target in remaining time
Cool Down: 5x 45sec plank/15 sec rest
Warm up: Run 400m/30 Sit ups/ Run 400m
WOD: 7 Rounds starting every 3 min
3 Muscle Ups
6 Clean and Jerks 155/105
9 HSPU
Max Burpees 6" target in remaining time
Cool Down: 5x 45sec plank/15 sec rest
Warm Up: Rowling
WOD:
"Triplets"
12.4/13.3
12 min AMRAP
150 Wall Balls/90 Double Unders/30 Muscle ups
13.2
10 min AMRAP
5 S2OH115/75/10 Deadlifts 115/75/ 15 Box Jumps 24/20
15.3
14 min AMRAP
7 Muscle ups/50 Wall Balls/100 Double Unders
18.1
20 min AMRAP
8 T2B/10 DB C&J/ 14/12 Cal Row
WOD: "Flirty 30"
for time (30 min cap) 155/105
30 cal row
30 thrusters
30 c2b pull ups
30 clean & jerks
30 burpee box jump overs 24/20
30 snatches
30 wall climbs
