WOD

Part A Warm Up

Coaches Choice

Part B

In Teams Of 2 Perform
For Time:
100 Cal Row
100 Push Press (95/65)
100 Front Rack In Place Lunges (95/65)
75 Push Press (115/80)
100 Deadlifts (135/95)
50 Push Press (135/95)

HIIT – “Death Row”

AMRAP in 17 min of :

12 cal row

12 ring rows

12 cal row

12 renegade row

 

Part A Warm Up

Coaches Choice

Part B

3 Sets
Deadlift x10 @65% of 1RM

Part C

5 Rounds For Time Of:
10 Thrusters (135/95)
15 Toes To Bar
10 Burpee Box Jump Overs (24″/20″)

Part A Warm Up

2 Sets
Lateral Lunge x4 ea. leg
Inch Worm + Push-up x5
KB Windmill x5 ea. arm (light)

Part B

3 Sets
Jumping Bulgarian Lunges x8 ea. side
rest 1 min
DB Bench Press x15
rest 1 min

Part C

AMRAP In 15 Min Of:
10 Single Arm Overhead In-Place Lunge, R
10 Single Arm Overhead In-Place Lunge, L
15 Push-ups
20 Squats
25 Mt Climbers (2 for 1)

Part A Warm Up

2 Sets
Reverse Samson Stretch Lunge w/rotation x4 ea. side
Ankle Mobility x20-30 sec ea. side
Squat x5 @32×1

*Perform samson stretch lunge in place.

Part B

Front Squat
65% x5
75% x3
80% x2
75% x5
80% x3
85% x2

Part C

Every 90 Sec For 17:30 Do:
First 90 Sec – 20 Sec Max Hang Squat Clean (135/95)
Second 90 Sec – 20 Sec Max Cal Assault Bike
Third 90 Sec – 20 Sec Max Ball Slam (20/15)

Part A Warm Up

Coaches Choice

Part B

3 Sets
Turkish Get-up x3 ea. arm
Ring Support Single Leg Knee Tuck x20 sec ea. leg

*You may rest between each side for the single leg knee tuck.

Part C

For Time:
50 Cal Row
50 Burpees
50 Kettlebell Swings (70/53)
50 Push Press (95/65)
50 Wall Balls (20/14)

Happy Birthday Justin Krell!!!

Part A Warm Up

Samson Stretch Lunge x50ft
Walking Quad Pulls x50ft
Lateral Lunge x25ft ea.
+
2 Sets
Stiff Legged Clean Deadlift x5
Tall Power Clean x5
Hang Power Clean x5

Part B

EMOM For 16 Min Do:
Odd – Hang Power Snatch x3 + Overhead Squat
Even – Strict Pull-up x5-8

*Build in weight over the course of 8 sets

Part C

5 Sets, Ea. For Time Of:
15 Pull-ups
10 Overhead Squat (115/75)
50 Double Unders
rest 2 min

A) Coaches Choice

B) 3 Sets
Renegade Row x12 (6 ea. arm)
Bulgarian Jumping Lunge x6 ea. leg

C) 5 Sets, Ea. For Time Of:
10 DB Hang Clean & Push Press (50/35)
20 Squats
300 m Row
rest 1 min

A) Coaches Choice

B) In Teams Of 4 Perform:
3 Rounds For Time Of:
20 Cal Assault Bike
40 Thrusters (65/45)
20 Burpee Ball Slams (20/15)
40 In Place Farmers Carry Lunges (35/20 ea. hand)

*Each athlete occupies a station. All athletes work at the same time. Athletes may only rotate to the next station once all athletes have completed their movements reps. You must rotate in the above order.