WOD

A) Coaches Choice Warm-Up

B) EMOM For 15 Min Do:
Power Snatch x1

*Build every minute. Start light and increase each set.

C) For Time:
10 Power Snatch @60% of todays 1RM
30 Bar Facing Burpees
10 Power Snatch
30 Cal Assault BIke
10 Power Snatch
30 Games Standard Box Jumps (24″/20″)

A) Coaches Choice Warm-Up

B) 3 Sets

Lateral Handstand Wall Walk x6 ea. direction
Ring Support Knee Tuck x5 @3131
Floor L-Sit x10.10

C)  AMRAP In 5 Min Of:
10 Pull-ups
7 Front Squats (115/75)
rest 5 min
AMRAP in 5 Min Of:
5 Overhead Squats (115/75)
8 Toes To Bar
rest 5 min
AMRAP In 5 Min Of:
40 Cal Row
Max Wall Balls (20/14)

A) 2 Sets
Banded Abduction Shoulder Rotation x10 ea.
Banded Adduction Shoulder Rotation x10 ea.
Scap Push-ups x10
Scap Wall Slides x10 @3131
+
2 Sets
Single Arm DB Press x8 ea.
Push-up x10

B) 4 Sets
Bench Press x10 @70% of 3RM

C) 4 Sets
Max Cal Ski Erg x20 sec
rest 10 sec
Max Hang DB Snatch, R x15 sec (50/35)
Max Hang DB Snatch, L x15 sec
rest 2 min

A) Coaches Choice Warm-Up

B) 5 Sets
1 Min Max Bear Crawl Sled Drag
rest 1 min
1 Min max Row
rest 1 min
1 Min Max DB Man Maker (35/20)
rest 1 min
1 Min Max Ski Erg
rest 1 min

A) Coaches Choice Warm-Up

B) In Teams Of 4 Perform:
2 Rounds For Time Of
15 Syncro Thrusters (95/65) (Pair 1)
15 Syncro Thrusters (95/65) (Pair 2)
20 Syncro Burpees (Pair 1)
20 Syncro Burpees (Pair 2)
25 Syncro Games Standard Box Jumps (24″/20″) (Pair 1)
25 Syncro Games Standard Box Jumps (24″/20″) (Pair 2)
30 Syncro Push Press (95/65) (Pair 1)
30 Syncro Push Press (95/65) (Pair 2)
35 Syncro Squats (Pair 1)
35 Syncro Squats (Pair 2)
Group 400 m Run

*Two athlete on each team must work at the same time. The syncro happens at the completion of each rep, ie: lockout at the top of the thruster, jumping tall on the burpee, standing on the top of the box, lock out at the top of push press and the lockout of leg at the top of the squat. The pair you start with is the pair you must stay with for the entire workout. You cannot switch up the working pairs. Each team will need 2 pieces of each equipment so 2 athletes can work at the same time.

A) Coaches Choice Warm-Up

B) “Mary”
AMRAP In 20 Minutes Of:
5 Handstand Push-ups
10 Alt. Pistols
15 Pull-ups

*Scale hspu to seated db press x5
*Scale alt. pistols to single leg box squats x10 (5 ea. leg)

 

A) 2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Banded Upright Rows x15
Banded Reverse Lunge x10 ea.
Seal Walk x20ft

B) For Time:
50 GHD Sit-ups
40 Overhead DB In Place Lunges (35/20 ea. hand)
30 Ring Rows
20 V-Ups
rest 5 min
For Time:
500ft Farmers Carry (70/53)
400ft Reverse Sled Pull
300ft Farmers Carry
200ft Reverse Sled Pull
100ft Farmers Carry
50ft Reverse Sled Pull

C) 3 Sets
DB Lat Pull-Over x20
Supinated Barbell Front Raise x15
Barbell Skull Crusher x20

A) Coaches Choice Warm-Up

B)  5 Sets
Press x3
*Building

C) AMRAP In 7 Min Of:
Max Press @75% of todays 3RM Press
*complete 10 Toes To Bar everytime the bar is dropped.
rest 2 min
AMRAP In 5 Min Of:
5 Power Clean @75% of todays 3RM Press
8 Games Standard Box Jumps (24″/20″)