WOD

A) Coaches Choice Warm-Up

B) 4 Sets
20 Sec Battle Rope
rest 20 sec
20 Sec Assault Bike
rest 20 sec
20 Sec Russian Twist (30/20)
rest 20 sec

rest 2 min, then do:

3 Sets
1 Min Row
rest 1 min
1 Min Seal Walk
rest 1 min
1 Min Burpee Squat Broad Jump
rest 1 min

*Perform a burpee without jumping up, then do a full squat and a broad jump. Continue this sequence for the entire minute each round.

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
For Time:
800 m Partner Run
75 Hang Squats Snatch (95/65)
800 m Partner Run
150 DB Push Press (50/35)
400 m Partner Run
150 Alt. Jumping Lunges
400 m Partner Run
75 Hang Power Snatch (95/65)

*Only one person can work at a time.

A) Coaches Choice Warm-Up

B) 3 Sets
Back Squat
75% +10lb x5
80% +10lb x3
85% +5lb x2

C) “Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

A) 500 m Row
+
2 Sets
Walking High Knee Pulls x50ft
Crab Walk x50ft
PVC Pass Through x10
+
2 Sets
Half Kneeling Banded Horizontal Rows x15 ea.
Knee Banded Squats x10 ea. side
Single Leg PVC Deadlift x8 ea.

B) EMOM For 30 Min Do:
Min 1 – Hand Over Hand Rope Sled Pull x50ft
Min 2 – Double Under x30 Sec Max
Min 3 – Kettlebell Snatch + Windmill x1x4 ea. side
Min 4 – Single Arm Overhead + Single Arm Farmers Carry Walk x100ft ea. side
Min 5 – Cal Ski Erg x15/12

C) 3 Sets
Kneeling DB Curls x15
Single Leg Glute Bridge x20 ea. (add weight if able)
Barbell Roll Out x6-8

A) 2 Min Row
+
3 Sets
Snatch Grip RDL x7
Snatch Grip Behind The Neck Press x7
High Hang Power Snatch x4
Overhead Squat x4

B) 5 Sets
Snatch Lift Off x3 w/3 sec Pause + Snatch
*Building
**Pause in the catch of snatch for 3 sec

C) 4 Sets
AMRAP In 2:30 Min Do:
350 m Row
15 Deadlifts (225/145)
Max Wall Balls (20/15)
rest 3:30
*Score total wall balls completed

A) Coaches Choice Warm-Up

B) 3 Sets
Single Arm Ring Hang x20-30 sec ea. side
GHD Sit-up Plank Hold x20-30 sec
Ring Support Straight Leg Lift x10-12

C)
AMRAP In 10 Min Of:
2 Clean and Jerk (155/105)
2 DB Box Step Overs (50/35)
4 Clean and Jerk
4 DB Box Step Overs
6 Clean and Jerk
6 DB Box Step Overs
etc…
rest 5 min
AMRAP In 10 Min Of:
10 Overhead Squats (95/65)
10 Alt DB Snatch (50/35)
10 Cal Assault Bike

A) 2 Min Foam Roll
+
2 Sets
Banded Scap Pull Aparts x20
Single Arm DB Press + Windmill x5
Side Laying Thoracic Rotation x10 ea.
Scapular Wall Slides x8 @3131

B) Every 2 Min For 12 Min Do:
Push Press
Set 1 – 10 Reps
Set 2 – 8 Reps
Set 3 – 6 Reps
Set 4 – 5 Reps
Set 5 – 4 Reps
Set 6 – 4 Reps

*Progressively build to try and hit a heavier set of 4 than your previous week

C) For Time:
50ft DB Front Rack Walking Lunge (50/35)
21 Box Jump Overs (24″/20″)
9 Ring Dips
50ft DB Front Rack Walking Lunge
15 Box Jump Overs
15 Ring Dips
50ft DB Front Rack Walking Lunge
9 Box Jump Overs
21 Ring Dips

A) Coaches Choice Warm-Up

B) EMOM For 15 Min Do:
Min 1 – Seal Walk x50ft
Min 2 – Sled Push x100ft
Min 3 – Battle Rope x20 sec
rest 5 min
EMOM For 15 Min Do:
Min 1 – Double Under x30 sec Max
Min 2 – GHD Sit-up x12-15
Min 3 – Ring Dip x10-15