WOD

A) 2 Min Bike
+
2 Sets
Scapular Wall Slides x8 @3131
Half Kneeling Banded Horizontal Rows x15 ea. side
+
2 Sets
Overhead Plate Lunge w/Rotation x12 (6 ea. side)
DB Death March x25 ft

B) In A 10 Minute Window Complete:
100/80 Cal Assault Bike
Max Push-ups
rest 5 min
In A 10 minute Window Complete:
100/80 Cal Row
Max Push-ups

*Score total reps completed cals completed + push-ups completed
*If unable to complete the 100/80 cals in 10 min, your score is total calories completed.

A) 2 Sets
Rotator Cuff Int. Banded Rotation x10 ea.
Rotator Cuff Ext. Banded Rotation x10 ea.
Hollow Body Push-up Hold x20-30 sec

2 Sets
Half Kneeling Banded Horizontal Press x15 ea.
Overhead DB Walking Lunge x50ft (at warmup weight)
Wall Squat x10

B) EMOM For 12 Min Do:
Min 1 – Wall Climb x2
Min 2 – Handstand Shoulder Taps x14-18
Min 3 – Handstand Push-up x3-5

*Scale handstand push-ups to box handstand push-ups

C) 4 Sets, Ea. For Time Of:
400 m Run
30 Alt. DB Snatch (Rx 35/25) (Rx + 50/35)
15 Single Arm Front Rack Walking Lunge, R (Rx 35/25) Rx+ 50/35)
15 Single Arm Front Rack Walking Lunge, L
rest 4 min

A) Jump Rope x2 Min
+
2 Sets
Samson Stretch Lunge x25ft
KB Wind Mill x12 ea. Side (Light)
+
2 Sets
Quadruped Alt. Superman x20
Banded Good Morning x30

B) EMOM For 5 Min Do:
Overhead Squat x3
*Building
rest 1 min
EMOM For 5 Min Do:
Front Squat x2
*Building from heaviest overhead squat
rest 1 min
EMOM For 5 Min Do:
Back Squat x1
*Building from heaviest front squat

C) 6 Rounds For Time Of:
6 Burpee Pull-ups
10 Deadlifts (Rx 155/105) (Rx+ 185/120)

*Scale burpee pull-ups to a burpee + jumping pull-up off of a box

A) Coaches Choice Warm-Up

B) EMOM For 8 Min Do:
Odd – Bent Over DB Reverse Flyes x12
Even – Supinated Barbell Bent Over Row x10

C) AMRAP In 20 Min Of:
30 Kettlebell Swings (Rx 35/25) (Rx+53/35)
15 Box Jump Overs (24″/20″)
20 Shoulder To Overhead (Rx 115/75) (Rx+ 135/95)
10 Box Jump Overs
10 Front Squats (Rx 115/75) (Rx+ 135/95)
5 Box Jump Overs

A) Coaches Choice Warm-Up

B) EMOM For 6 Min Do:
5 Handstand Push-ups
8 Box Jump Overs (24″/20′)
rest 1 min
EMOM For 6 Min Do:
10 Cal Ski Erg
100ft Sled Push (180/135)
rest 1 min
EMOM For 6 Min Do:
10 Strict Pull-ups

A) Coaches Choice Warm-Up

B) In Teams Of Three Perform
For Time
5 Rounds Of:
6 Curtis P’s (95/65)
10 Double DB Snatch (50/35)
16 Cal Row
*Each athlete occupies a station. All 3 athletes work at the same time. You can only rotate once everyone has completed there reps for that movement. Each athlete will complete 5 full rounds of the above rotation.
*After completing all 5 rounds, do:
3 Rounds Of:
400 m Run (Group Run)
40 Syncro Burpees
*All athletes will run together.
**For the burpees, only 2 athletes will work at a time while 1 athlete rests. A burpee must be syncronized between the 2 athletes. Alternate athletes for burpees as you wish for the duration of the 40 reps.

A) Coaches Choice Warm-Up

B) “OPEN 20.2”
20-min. AMRAP:
4 dumbbell thrusters (50/35)
6 toes-to-bars
24 double-unders

A) 2 Min Bike
+
2 Sets
Scapular Wall Slides x8 @3131
Half Kneeling Banded Horizontal Rows x15 ea. side
+
2 Sets
Overhead Plate Lunge w/Rotation x12 (6 ea. side)
DB Death March x25 ft

B) AMRAP In 10 Min Of:
50ft Seal Walk
100ft Sled Push (180/100
200ft Farmers Carry (70/53)
rest 5 min
EMOM For 10 Min Do:
Odd – Battle Rope x20 sec
Even – Alt. Goblet Lateral Lunge x20

C) Banded Tricep Extensions x100
*Every break do 15 barbell curls