Row/Bike 2 minutes
Rotator cuff WU
PVC pass throughs
2 Rounds of:
-7 Dip/shrug/high elbows
-7 Muscle snatches
-7 Snatch balances
-7 Hang squat snatches
*Use barbell on second round if possible.
For time:
1000m Row
30 Power snatches, 135#/95#
Stretch/roll out 10 min
Bike/row/run 2 min
-pvc pass throughs
-shoulder kips
-wall angels
AMRAP 5 min:
-6 DB snatches
-5 Burpee pull-ups
-6 DB push jerks
-8 Roll to stands
Every three minutes for 30 minutes:
-30 Slam ball side throws, 30/20 (15/side)
-4 DB snatches (2/arm)
-45 Double unders
-8 DB push jerks (4/arm)
*Rest remainder of time before start of next 3 min. Post DB weight to comments – go heavy as possible
Stretch/roll out 10 min
Bike/row 2 min
10 pull-ups
10 push-ups
10 sit-ups
10 supermans
10 air squats
AMRAP 30 min:
-Run 800m
-50 Abmat sit-ups
-40 Air squats
-30 Push-ups
-20 Pull-ups
Row/Bike/Run 2 minutes
Sampson stretch
PVC pass throughs
Shoulder kips
10 Burpees
–
Set up and do a few reps of each movement for WOD
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Row/Bike/Run 2 min
Rotator cuff WU
Barbell front rack stretch
Good mornings/straight legged deadlifts
Muscle cleans
Front squats
Push presses
10-8-6 reps of:
-Power cleans (increase weight)
-Burpees over bar
5 Rounds for time of:
-10 Quick feet
-5 Power cleans, 135#/95#
-20 Push-ups
-5 Power cleans, 135#/95#
*Rest 3 Minutes between rounds. Rx+ 185#/125# and ring dips
Row/Bike/Run 2 minutes
Hip circle band WU
Plate hamstring to squat stretch
10 Ground to OH
12 OH lunge steps (step forward, push back)
Shoulder kips
14 Toes to bar
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Stretch/Roll Out 10 Min
Row/Bike/Run 2 minutes
2 Rounds of:
-10 Pull-ups
-10 Push-ups
-10 Hollow rocks
-10 Supermans
-10 OH squats
AMRAP 25 Minutes:
-10 Floor presses
-10 Deadlifts
-10 Bar over burpees
-Row 500m/Bike 1000m/Run 400m
-5 Wall walks/10 Muscle ups
*Select weight for floor presses and DLs. Post weights/movements to notes.
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
21-15-9 Reps for time of:
Power snatches, 115#/75#
Box jumps, 24″/20″
Row/Bike/Run 2 minutes
Lat stretch
OH band stretch
AMRAP 5 minutes:
-30 Double unders
-10 Shoulder kips
-8 Push-ups
-6 Box jumps
For time:
200m Run
2 Rope climbs
400m Run
4 Rope climbs
800m Run
8 Rope climbs
400m Run
4 Rope climbs
200m Run
2 Rope climbs
*Sub 7 ring rows/rope climb
Row/Bike/Run 2 minutes
Sampson stretch
Half pigeon
Laying twister stretch
AMRAP 5 Minutes:
-10 quick feet
-8 ground to OH
-6 roll to stands
-4 pull-ups
Sled push or Yoke carry
AMRAP 12 minutes:
7 Push presses
35 Double unders
*Start at 95#/65# and add 10# to the PP each round. It must be a PP to be considered Rx. Scaled/Masters start at 55#/35#. Rx+ start at 135#/95#.