WOD

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) 5 Sets
Bench Press x5-6 @85% of 3RM

C) 4 Sets, Ea. For Time Of:
10 Hang Power Clean (135/95)
10 Burpee Over Bar
rest 2 min

A) Coaches Choice Warm-Up

 

B) 4 Rounds For Time Of
10 Slam Ball (20/15)
20 V-up
30 Mt. Climber (2 for 1)
150ft Farmers Carry (70/53)
400 m Run

A) Coaches Choice Warm-Up

 

B) In teams Of 2 Perform:
On a continuosly running clock do:

In 10 Min Each Find 2RM Push Press

rest 2 min

At the 12 Min Mark Do:
For Time
21-15-9 Reps Of:
Push Press (185/125)
42-30-18
Cal Assault Bike
100-300-300
Double Unders

A) Coaches Choice warm-up

B) Open Workout 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

 

All morning classes are cancelled

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) AMRAP In 15 Min Of:
2 Turkish Get-ups, R
2 Turkish Get-ups, L
150ft Sled Push
20 Ring Rows

C) 3 Sets
Crunches x30
rest 90 sec
DB Chest Flyes x15
rest 90 sec
Double DB Bent Over Row x15
rest 90 sec

A) Coaches Choice Warm-Up

 

B) EMOM For 12 Min Do:
Min 1 – Wall Climb x2 + Nose To Wall Hold x20 Sec
Min 2 – Hanging Knee Raise x5 @3133
Min 3 – Alt. Lateral Goblet Lunge x12

 

C) 3 Sets, Ea. For Time Of:
6 DB Thrusters (50/35)
10 Toes To Bar
10 DB Thrusters
8 Toes To Bar
14 DB Thrusters
6 Toes To Bar
rest 5 min

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) In 15-20 Minutes Establish A 3RM Bench/Floor Press

C) 5 Sets
20 Sec Max Cal Ski Erg
20 Sec Max Burpee
rest 2 min