WOD

A) Coaches Choice

B) 4 Sets
Snatch Balance x3 w/ 5 sec hold in bottom of each rep

C) 4 Rounds For Total Time:
12/10 Cal Ski Erg
rest 1 min
10 Single Arm DB Front Squats, R (50/35)
10 Single Arm DB Front Squats, L (50/35)
15 Kettlebell Swings (70/55)
15 Pull-ups
rest 4 min

A) 2 Sets
Walking Knee Pull x30ft
Walking Quad Pull x30ft
Squat + Reverse lunge ea. leg x5
+
2 Sets
Shoulder Circles x10 ea. direction
Scap Push-up x10
Hanging Lat Pulls x10

B) 3 Sets
Straight Leg Kipping Ring Pull-up x10
rest 1 min
Ring Row x15
rest 1 min
Nose To Wall Hold x30-45 sec
rest 1 min

C) For Time(s):
750 m Row
rest 90 sec
500 m Row
rest 90 sec
350 m Row
rest 4 min
*All of the above paces should be at hard efforts (90%)
1000 m Row @Previous PR Pace

HIIT – “”Rowed Kill”
AMRAP IN 16 MIN OF:
12 Ring Rows
350m Rowing
12 Renegade Row
rest 2 min
750 m Row

A) Coaches Choice

B) 8 Sets
Banded Sprint x7 sec
*Use a partner

C) For Time:
150 Double Unders
100 Kettlebell Swings (55/35)
50 DB Step-ups (35/25 ea. hand)

*Every min must start with 4 push-ups

A) Coaches Choice

B) In Teams Of 2 Perform:
100 Cal Assault Bike
80 Front Squats (155/105)
60 Handstand Push-ups
40 Cal Assault Bike

HIIT – “Corebata”
6 min Tabata : Sled Push/ Rower V-up
rest 30 sec
2 min core : Side Plank Lifts
rest 30 sec
6 min tabata : Squats w/ hip circle/ Candlesticks
rest 30 sec
2 min core : Side Plank Lifts

A) Coaches Choice

B) 3 Sets
5 Sec Hang Above The Knee + Power Snatch From Above The Knee x1x2

then do:

3 Sets
Power Snatch x1.1.1 @80%

C) 4 Rounds For Time Of:
20 Power Snatch (95/65)
50 Double Unders

HIIT – “Giant Slammin”

EMOM FOR 20 MIN DO :

30 sec max effort Slam Balls

rest 30 sec

30 sec max effort Alt. arm Slam Ball Push Up

rest 30 sec

30 sec max effort Ski Erg

rest 30 sec

30 sec max effort Slam Ball Sit Up

rest 30 sec

A)2 Min Assault Bike @60%
+
2 Sets
Banded Face Pulls x10
Lateral Lunge x8 ea. side
Deadbugs x16 (8 ea. side)

B) EMOM For 30 Min Do:
Min 1 – Assault Bike x10 Cals
Min 2 – DB Overhead Walking Lunge x14
Min 3 – Rest
Min 4 – 200 m Run
Min 5 – Hip Ext. x15
Min 6 – Rest

C) 3 Sets
DB Bench Press x12
rest 1 min
DB Powell Raise x12 ea. arm @2121
rest 1 min
DB Tricep Kick Backs x15 ea.
rest 1 min

A) 2 Sets
Walking Barbell Good Morning x30ft
Hang Power Clean x5
Front Squat x5
Split Press x5

B) Clean and Jerk
55% x1.1
65% x1.1
75% x1
80% x1
85% x1
90% x1
95% x1

C) AMRAP In 14 Min Of:
4 Deadlifts (315/205)
8 Box Jumps w/ step down (24″/20″)
12 Pull-ups

 

A) Coaches Choice

B)4 Sets
Snatch Balance + Overhead Squat x1x2

C) 3 Sets
30 Sec Max Cal Ski Erg
30 Sec Max Burpee
30 Sec Max Cal Assault Bike
30 Sec Max Kettlebell Swing (55/35)
rest 6 min