In 15 Minutes:
Row 500
5 Laps around cage
30 Walking lunges
20 Shoulder kips
10 Burpee pull-ups
8 Pistols & 15 Sec HS hold AMRAP remaining time (sub air squats and OH barbell holds)
Warm-up sets build in. 20 min cap, no exceptions.
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Row 500m
Front rack stretch
-10 straight legged deadlifts
-10 hang muscle cleans
-10 shoulder presses
-10 front squats
-10 clean & jerks, light weight
For time:
100 Abmat sit-ups
Rest 2 minutes
75 Cal Row
Rest 2 minutes
50 Burpees
Rest 2 minutes
25 Clean & jerks, 135#/95#
*Rx+ GHD sit-ups & 185#/125#
Agility Ladder
– follow up each trip with 10 reps of one of the following:
–Pull-ups x 2
–Push-ups x 2
–Sit-ups x 2
–Supermans x 1
–Mountain climber hip stretches x 1
–Squats x 2
AMRAP 15 Minutes:
10 V-ups
8 DB snatches, alternating arms each rep
6 Burpees
*Rest 30 sec after each round
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
In 25 Min:
800m Run buy-in, then AMRAP remaining time:
-40 Ring rows
-40 Hand release push-ups
-30 Box jumps, 24″/20″
-30 V-ups
*Rx+ sub 4 rope climbs for the RRs, Ring dips for HR push-ups, 30″/24″ BJ, and TTB for V-ups
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Tribute to Jeff
4 Rounds for time of:
12 Squat clean thrusters, 150#/100#
73 Double unders
Today, my older brother Jeff would have turned 46 years old. However, his life ended prematurely on February 18, 2012. He was a very passionate person, and his smile was extremely contagious. He could walk into a room of strangers in just about any location, on any continent, and he could walk out best friends with everyone in the room. He spent the last 13 years of his life doing just that in Africa. He started the production company Maverick Entertainment. He traveled the African continent in search of new filming destinations with a goal in mind to expose Africa for its true beauty. He worked on many different television shows and documentaries, including the Amazing Race and Whale Wars. He was given the name “Lengai” by the Zulu people, which means “a gift from god.” He is survived by his wife Sally and his two daughters Jamie and Zoe.
Calf stretch
KB Goblet squat stretch
Rotator cuff warm-up
Hip circle band warm-up
–
AMRAP 6 Min:
-20 DUs
-5 Pull-ups
-7 Push-ups
-9 OH squats w/ PVC
Max Effort 5k Row
Bear crawl
Backwards crab walk
Inch worm push-ups
Frog hops
*Handstand kick ups after each movement.
AMRAP 12 Minutes:
-Row 250m
-15 Push-ups
-8 Wall balls
Row 500m
Sampson stretch 30 sec/side
Calf stretch
KB Goblet squat stretch
PVC pass throughs
–
EMOM 6 Minutes:
6 Walking lunge steps
4 DB snatches
2 Box jumps
Handstand hold remaining time
3 Rounds of the following:
AMRAP 5 Min:
– 10 Quick feet
– 9 Roll to stands
– 8 Burpees
*Rest 3 minutes between rounds. Keep track of reps completed during each round.
Jump rope 1 minute
10 Mountain climber hip stretches
10 Supermans
30 Sit-ups
10 Supermans
10 Mountain climber hip stretches
Jump rope 1 minute
10 Minute Ladder:
1 Kipping knee raise
1 Box jump
2 Kipping knee raises
2 Box jumps
3 Kipping knee raises
3 Box jumps
*Continue adding 1 rep/round until time expires. Do TTB if you can
Run 800m
Sampson stretch 30 sec/side
–
EMOM 6 Minutes:
-2 Pull-ups
-4 Push-ups/Dips
-6 Squats/Pistols
-Handstand hold remaining time
For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)
*We’re going partner style – grab a partner and complete WOD as written. Scale weight/reps as needed. Rx+ for completing individual.