WOD

A) Coaches Choice Warm-Up

B) 4 Sets
Deadlift x5
*building

C)AMRAP In 10 Min Of:
30 Double Unders
15 Power Snatch (75/55)

A) Foam Roll x2-3 min
+
2 Sets
Inch Worm To Squat Hold x6
90 Degree Arm Kettlebell Carry x100ft ea.
Quadruped Thoracic Rotation x10 ea.

B) 1 Mile Run
rest 5 min
For Time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Squats
rest 5 min
2000 m Row
rest 5 min

C) 3 Sets
Single Arm Banded Tricep Pull Downs x20 ea.
Single Leg Step-up x8 ea. @30×1

A) 2 Sets
Scapular Wall Slides x6 @3131
Banded Face Pulls x12-15
Reverse Walking Lunge x50ft

2 Sets
Squat Broad Jump x6
Double Overhead KB Walk x50ft
Alt. Single Arm Russian Kettlebell Swing x14 (7 ea.)

B) EMOM For 12 Min Do:
Min 1 – False Grip Ring Row x12-15
Min 2 – Single Arm Bar Hang x5-10 sec ea.
Min 3 – Opposite Single Arm/Single Leg Push-up Hold x15-20 sec ea.

C) 2 Min Max Wall Balls (20/15)
2 Min Max Pull-ups
rest 4 min
2 Min Max Barbell Curtis P (135/95)
2 Min Max Alt DB Snatch (50/35)
rest 4 min
2 Min Max Wall Balls (20/15)
2 Min Max Pull-ups

*Curtis P = Power Clean + Front Rack Lunge ea. leg + Push Press

A) 2 Sets
Quadruped Alt Arm/Leg Raise x5 ea.
Superman Arch x15
Wall Squat Hold x20-40 sec
then do:
3 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
*Add weight each set in small increments (5-20 total lb each set)

B) Every 2 Min For 12 Min Do:
Halting Clean Deadlift + Hang Squat Clean x3

C) 3 Rounds For Time Of:
500 m Row
20 DB Clean and Push Press (50/35)

A) Coaches Choice Warm-Up

B) 4 Sets
1 Min Ski Erg @80%
Wall Squat Hold x30-45 sec
rest 90 sec

C) For Time:
40 Kettlebell Swings (53/35)
50 Push-ups
30 Kettlebell Swings
40 Double Overhead DB Walking Lunges (35/25)
20 Kettlebell Swings
30 Burpees

A) Coaches Choice Warm-Up

B) EMOM For 30 Min Do:
Min 1 – Sand Bag Chest Carry x100ft
Min 2 – Rope Climb x1-2
Min 3 – Double Under x30-50
Min 4 – Frog Stand Hold x15-30 sec
Min 5 – Ski Erg x15 cal

C) 3 Sets
Banded Clam Shell x12-15 ea.
Stiff Legged Deadlift x15

https://www.youtube.com/watch?v=QjKyGqrAaP4

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
AMRAP In 30 Min Of:
7 Squat Snatch (135/95)
14 DB Box Step Overs (50/35)
21 Handstand Push-ups
400 m Run Partner Run

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

A) Coaches Choice Warm-Up

B) 5 Sets
Power Clean + Front Squat x1x3
*Building

C) “Open Workout 19.1”
AMRAP In 15 Min Of:
19 Wall Balls (20/14)
19 Cal Row