WOD

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) 4 Rounds For Time Of:
400 m Run
4 Wall Climbs
1 Mile Assault Bike

C) 3 Sets
Seated DB Curl and Press x12
Knee Banded Clam Openers x20 ea.

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 – Half Kneelin Lateral Medball Throw x6 ea.
Min 2 – Box Step Off + Broad Jump x1x4
Min 3 – Jumping Thruster w/med ball x5

*For box step off, alternate which legs steps off the box and focus on reaction time for your broad jump.

https://www.youtube.com/watch?v=svLVErr7-f4

C) 7 Rounds For Time Of:
8 Alt. DB Snatch (50/35)
10 Wall Balls (20/15)

rest 3 min

For Time:
1000 m Row

A) 2 Sets
Quadruped Thoracic Rotation x10 ea. side
Frankenstein Walk x50ft
Samson Stretch Lunge x50ft
then do:
3 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Push Press x5
*Add weight each set in small increments (5-20 total lb each set)

B) EMOM For 12 Min Do:
Power Clean + Power Jerk
*Buildling for first 6 min, then stay at that final weight for remaining 6 min.

C) 4 Sets
20 Box Jump w/step down (24″/20″)
20 DB Push Press (50/35)
20 Pull-ups
20 Overhead Double DB Walking Lunges (50/35)
rest 3 min
*DB weight is each hand

A) Coaches Choice Warm-Up

B) 3 Sets
DB Bench Press x12 @2020
rest 30 sec
Single Arm Banded Tricep Pull Down x20 ea.
rest 90 sec

C) AMRAP In 14 Min Of:
9 Overhead Squats (95/65)
15 Cal Row
35 Double Unders

A) Coaches Choice Warm-Up

B) 2 Rounds For Time Of:
50 Double Unders
50 Mt. Climbers (2 for 1)
40 Double Unders
40 Sit-ups
30 Double Unders
30 Jumping Lunges
500ft Farmers Carry (53/35)

C) 3 Sets
Half Kneeling Banded Press x15 ea.
Overhead DB Kneeling To Stand x8 (4 ea. side)

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
For Time
20 Rounds Of:
5 Thrusters (135/95)
7 Deadlifts (135/95)
9 Toes To Bar
then do:
800 m Partner Run

*Only one athlete works at a time. Each athlete must complete one full rounds before the second athlete can start. Each athlete will complete 10 rounds each for a total of 20 rounds. At the completion of 20 rounds, both athletes will run 800m together

A) Coaches Choice Warm-Up

B) 3 Sets
Press x3
*Building
rest 1 min
DB Bench Press x12
rest 90 sec

C) “Elizabeth”
21-15-9 reps of:
Squat Clean (135/95)
Ring Dips

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) AMRAP In 10 Min Of:
100ft Crab Crawl
16 Box Step-ups (24″/20″)
15 Sit-ups
rest 5 min
AMRAP In 10 Min Of:
60/50 Cal Assault Bike
with remaining time do:
Max DB Man Makers (35/25)

C) 3 Sets
Overhead Barbell In Place Reverse Lunge x16 (Alt. 8 ea.)
Banded Knee Lateral Walk x15 steps ea. direction