Row 500m
Rotator cuff WU
OH band stretch
Wall angels
–
AMRAP 5 minutes:
-10 TTB
-10 Split jerks, alt legs
-10 Roll to stands
For time (strict 15 min cap):
50 Pull-ups
100 Double unders
50 Shoulder to OH, 75#/55#
*Rx+ C2B pull-ups and 125#/85#
Roll out 10 min
Active warm-up
PVC pass throughs
10 pull-ups
10 push-ups
10 Roll to stands
10 Supermans
10 OH squats
AMRAP 20 Min:
-30 Slam ball side throws, 30/20
-25 Cal row
-20 V-ups
-15 KB swings, 55/45
-10 Box jumps, 24/20
Rx+ GHD sit-ups, KBS 75/55, BJ 30/24.
5 rounds for time:
-500m run
-15 overhead squats, 185#/125#
-15 bar-facing burpees
*Scale weight as needed and post in notes.
Row 500m
Sampson stretch
10 PVC pass throughs
10 OH squats
10 Burpees
10 Pull-ups
10 OH squats w/barbell
5 Burpees
5 Pull-ups
–
Start working up to WOD weight on OH squats
In 15 minutes:
Row 500m
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
Complete a set of B immediately after each set of A.
Every 30 Seconds for 10 Minutes:
-10 Quick feet
*Post time of slowest round.
Row 500m
Shoulder kips
OH band stretch
10 DB push presses/arm
10 DB snatches/arm
10 Burpee pull-ups
5 reps per arm per set. Hit a warm-up set or two and complete 4 working sets.
3 Rounds for time of:
-800m Run
-20 DB snatches, alt arms each rep, 50#/35#
-15 Pull-ups
*Rx+ 10 Bar MUs in place of the pull-ups
Row 500m
2 Rounds of:
10 Plate ground to OH
10 OH lunge step backs
10 Roll to stands
10 plate front squats
10 Pull-ups
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
AMRAP 8 Minutes:
-12 Wall balls, 20#/14#
-9 Toes to bar
Roll out/Stretch 10 min
2 Rounds of:
-200m run
-5 Roll to stands/10 Hollow rocks
-10 Plate ground to OH
-10 OH walking lunges
-5 Burpees pull-ups
AMRAP 20 Min:
-20 Burpee box jump overs, 24/20
-20 KB swings
-20 Single arm OH walking lunges
-200m Single arm farmers carry
-400m run
*Use same KB for all movements. Record weight used in notes.
AMRAP 12 Minutes:
-200m Run
-8 MC hip stretches
-8 Shoulder kips
-8 Muscle cleans
-4 Thrusters
-4 Burpees
-4 Pull-ups
3 Rounds for time of:
21 Thrusters, 115#/85#
21 Chest to bar pull-ups
*Scale weight, sub regular pull-ups, etc. as needed.
In 15 minutes:
Row 500m
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
Sled push or Yoke carry
Every 2 minutes for 20 minutes:
-10 Quick feet
-7-12 HR push-ups
-7-12 Toes to bar
*Rx+ ring dips. Pick a rep scheme and try to stick with it each round. Score is total reps of HR PUs and TTB completed (do not score QF).
In 15 minutes:
Row 500m
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
For time:
Run 200m, rest 30 seconds
Run 400m, Rest 60 seconds
Run 800m, Rest 90 seconds
Run 400m, Rest 60 seconds
Run 200m