WOD

A) Coaches Choice Warm-Up

B) 5 Sets
30 Sec Ring Support Hold
rest 30 sec
30 Sec Ski Erg
rest 30 sec
30 Sec Plank Hold
rest 30 sec
30 Sec Squat
rest 30 sec
30 Sec Row
rest 30 sec

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform
2 Rounds For Time Of:
100 Lunge’sters, R (50/35)
50 Push-ups
30 Toes To Bar
100 Lunge’sters, L (50/35)
50 Push-ups
30 Toes To Bar

*Only 1 athlete can work at a time. Partition the reps however you please

**Lunge’ster is a single arm front rack lunge with a press at the top of your lunge, similar to a thruster but instead of squatting, you’re doing in-place lunges. Do not move your front foot forward and back, remain in place and move up and down.

A) Coaches Choice Warm-Up

B) Every 2 Min For 12 Min Do
Clean + Jerk
*Building for first 4 sets. Must stick with 4th set weight for final 2 sets.

C) “Diane”
For Time
21-15-9 Reps Of:
Deadlift (225/145)
Handstand Push-up

*Scale handstand push-up to seated db press

A) Foam Roll x2-3 min
+
2 Sets
Lateral Lunge x14 (7 ea.)
Side Lying Full Arm Circle x5 ea. side
+
2 Sets
Wall Squat x10
Plate Circles x10 ea. direction

B) For Time:
3 Rounds Of
50 Double Unders
400 m Run

Immediately into:

3 Rounds Of
20 Overhead Plate Walking Lunges (45/35)
20 Ring Rows

C) 4 Sets
Front Rack Step-up x14
rest 1 min

A) 2 Min Bike
+
Couch Stretch x90 sec ea. leg
90/90 Hip Mobility x20 reps
+
2 Sets
Half Kneeling Single Arm DB Press x15 ea.
Single Leg DB Deadlift x15 ea.
Hollow Body Rock x20 sec

B) EMOM For 15 Min Do:
Min 1 – Back Peddle x50ft + Sprint x100ft x1x2
Min 2 – Overhead Rotational Med Ball Slam x12
Min 3 – REST

C) For Time:
50 Kettlebell Swings (55/35)
50 Box Jump Overs (24″/20″)
50 Wall Balls (20/15)
50 Hang Power Cleans (95/65)

A) 2 Sets
Jump Rope x90 Sec
Pigeon Pose x30 sec ea.
PVC Close Grip Overhead Squat x10

2 Sets
Single Arm Overhead Lunge + Windmill x1x4 ea. side
Quadruped Thoracic Rotation x8 ea. side
Tabletop Hold x15-30 sec

B) 4 Sets
Overhead Squat x8 @22×1
rest 30 sec
Weighted Glute Bridge x20
rest 2 min

C) 2 Sets
AMRAP In 6 Min Of:
10 Power Snatch (Rx 75/55) (Rx+ 95/65)
10 Front Squats (Rx 75/55) (Rx+ 95/65)
10 Push Press (Rx 75/55) (Rx+ 95/65)
rest 4 min

*Start second AMRAP where you left off the first one. Score total rounds and reps completed.

A) Coaches Choice Warm-Up

B) 3 Sets
Landmine Trunk Rotation x16 (8 ea. side)
TRX Crunches x20

C) 5 Rounds For Time Of:
20 DB Power Cleans (Rx 35/25) (Rx+ 50/35)
15 Burpees

*DB’s touch the floor after every rep.

A) Coaches Choice Warm-Up

B) In Teams Of 4 Perform:
AMRAP In 20 Min Of:
30 Sec Battle Rope
20 V-ups
15 Ring Dips
10 Cal Assault Bike

*Each athlete will occupy a station. Everyone will work at the same time. Only rotate once all athletes have finished their work.