Warm Up: – 8 min dynamic warmup
Skills: – HSPU positions
WOD: – For Time
1000m row
15 ring muscle ups
30 HSPU
60 Mtn Climbers (2-count)
30 sec L-sit
15 renegade rows @ 30/20
1000m row
Accessory: – NFT
100 hollow body rocks
3 x 30 sec banded plank hold
Warm Up: – In 8 minutes:
800m run
15 UB wallballs
remaining time DU/SU
— 4 min barbell warmup —
Mobility: – 90 sec each/side
Rack Master stretch
Tricep smash on bar
Squat to rig post
KB goodmornings on box
WOD: – A. EMOM 10
2-rep thrusters + 20 DU
Begin @ 95/65
Add 10/5 # each set
B. EMOM 10
Ascending rep thrusters
Begin with 2 reps & final # from A
Remove 10/5 # each set
Warm Up: – EMOM 6
1. 45 sec DU/SU
2. 7 burpee to kip swing/hips to bar
3. 10-12 banded face pulls
— 6 min barbell warmup —
Strength: – Snatch work @ 70%
EMOM 10
1 snatch high pull + 1 snatch
WOD: – 4 rounds for time
7 bar MU (3 min cap)
21 burpees
42 DU
Warm Up: – EMOM 9
1. 5 burpee pullups
2. 10 UB wallballs
3. 10 / 7 cal row
—- 4 min db warmup —-
WOD: – WORKOUT 18.1
AMRAP 20
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell
Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell
Warm Up: – 2 min each:
Run
Row
DU/SU
Wallballs
WOD: – 6 rounds for time:
400m run
1 round of "Cindy"
REST 2 min
Cool Down: – 2 min couch stretch/side
30 banded good mornings
Warm Up: – Tabata (alternate each set)
Jumping pullups
Lateral burpee plate jump-overs
Reverse Tabata (alt each set)
Shuttle Sprint
Bear Crawl
Skills: – Split Variations
WOD: – AMRAP 12
6 db split clean + push jerk @ 50/35
9 C2B pullups
12 lateral db jump-overs
Warm Up: – 4 min band/PVC warmup
5 min barbell warmup
Skills: – Split Variations
WOD: – For Time
20 hang power snatch @ 115/75
800m run
15 hang power snatch @ 135/95
400m run
10 hang power snatch @ 155/105
Warm Up: – AMRAC 5
Modified "Cindy" rounds
1. 5 ring transitions
2. 10 pushups w/feet on 45
3. 15 jumping squats to 45
Then; 8 min barbell warmup & load
WOD Prep: – E:90 for 6 min (4 sets)
1 squat clean + 1 ring MU
WOD: – EMOM 18
1. 18/15 cal row OR :45 max cal
2. 3 squat cleans @ 205/145
+ 3 box jumps @ 30/24
3. 3 ring MU (sc: 3 ring transitions + dips)
Warm Up: – Tabata (2 sets each)
DU / SU
KB swings NTE 44/35
Cal Row
Jumping ring dips
5 min barbell warmup
WOD: – AMRAP 12
20 DU
10 dips on matador
5 deadlift @ 275/165
Accessory: – 2 RNFT
2 min back rack hold @ deadlift #
15 sec banded sprint
Warm Up: – AMRAC 8
4 kip swings
6 windmills / alt arms
8 roll to v-sit
10 db snatch / alt arms
PARTNER WOD: – For Time
100 – 70 – 40
DB snatch @ 50/35
T2B
Accessory: – 3 x 12 bandbell front squats
