WOD

A) Coaches Choice Warm-Up

 

B) AMRAP In 30 Min Of:
20 Walking Lunges
20 DB Push Press (35/20)
20 Sit-ups
20 Step-ups (20″)
20 Kettlebell Swing (53/35)

A) Coaches Choice Warm-Up

 

B) In Teams Of 4 Perform:
5 Rounds For Time Of:
15 DB Hang Squat Cleans (50/35)
10 Handstand Push-ups
15 Burpees
10 Cal Assault Bike

*One athlete starts at each station. All athlete work at the same time. Athlete can only rotate stations once everyone has finished their movements.

A) Coaches Choice Warm-up

B) Open Workout 18.4

For time:
21 deadlifts (225/155)
21 handstand push-ups
15 deadlifts (225/155)
15 handstand push-ups
9 deadlifts (225/155)
9 handstand push-ups
21 deadlifts (315/205)
50-ft. handstand walk
15 deadlifts (315/205)
50-ft. handstand walk
9 deadlifts (315/205)
50-ft. handstand walk

Time cap: 9 min.

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)  5 Sets
30 Sec Battle Rope
rest 30 sec
1 Min Ski Erg
rest 1 min
30 Sec Sled Push (moderate load)
rest 30 sec

 

C) 3 Sets
Alt. DB Curls x24
rest 90 sec
Ring Push-up x15
rest 90 sec

A) Coaches Choice Warm-Up

 

B) 5 Sets
Push Press x3 + Push Jerk x1
*building

 

C) AMRAP In 14 Min Of:
1 Push Press @80% of todays max
2 Box Jump Overs (24″/20)
2 Toes To Bar
2 Push Press
4 Box Jump Overs
4 Toes To Bar
3 Push Press
6 Box Jump Over
6 Toes To Bar
etc…

**Bar must come off the floor.

A)  2 Min Ski Erg
+
2 Sets
Single Leg Kettlebell Deadlift x8 ea.
Jump Squat x10
Push-up + Groiner Stretch x4 ea. side (2 sec groiner hold)
Hanging Lat Pull Hold x15-20 sec

 

B)  In 15-20 Minutes Establish A 3RM Dead Stop Deadlift

 

C) Every 2 Min For 18 Min (9 sets) Do:
15/12 Cal Row
15 Wall Balls (20/14)

A) Coaches Choice Warm-Up

 

B) EMOM For 10 Min Do:
Odd – Single Arm Push-up Hold x10-15 sec ea. arm
Even – Handstand Push-up x10
rest 3 min, then do:

10 Min Max Cal Assault Bike
rest 3 min, then do:

3 Sets
Single Arm Landmine Deadlift x12 ea. side
Trap 3 Raise x8 ea. side @3131
Sorensen Hold x30 sec

A) Coaches Choice Warm-Up

B)  3 Sets Ea. For Time Of:
15 Single Arm KB Deadlifts, R(70)
30 Double Unders
15 Single Arm KB Deadlifts, L
30 Sit-ups
15 Games Standard Box Jumps (24″/20″)
30 Med Ball Russian Twists (20/14) 2 for 1)
rest 3 min