WOD

A) Coaches Choice Warm-Up

B) 4 Sets
Deadlift x10
*Establish a heavy set

C) “Strict Cindy”
AMRAP In 20 Min Of:
5 Strict Pull-ups
10 Push-ups
15 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)
For Time:
500 m Ski Erg
50 Hang Power Clean (45/35)
500 m Row
50 Push Press (45/35)
1.5 Mile Assault Bike
50 Front Squats (45/35)

C) 3 Sets
Kneeling Double Upside-down Kettlebell Press x8
DB Chest Flyes x12

A) Coaches Choice Warm-Up

B) EMOM For 10 Min Do:
Odd – Ring Row x12-15
Even – Active Lat Hang x20 sec

C) 3 Rounds For Time Of:
20 Overhead Squats (95/65)
20 Box Jump Overs (24″/20″)

A) 2 Min Row
+
Coaches Choce

B) It’s a suprise but rest assured, you’ll be toasty warm when you leave.

A) 2 Sets
Banded Scap Pull Aparts x20
Overhead Single Arm Banded Pull Downs x15 ea.
Push-up x3 @5155
+
2 Sets
Seal Walk x50ft
Samson Stretch Lunge x50ft
Spiderman Lunge x25ft

B) Every 90 Sec For 12 Min Do:
Press x6

C) AMRAP In 15 Min Of:
10 Hang power Clean (135/95)
25 Wall Balls (20/15)
*Start every 3 min mark with 10 Burpee Box Jump Overs (24″/20″)
**Workout starts with 10 BBJO

A) Coaches Choice Warm-Up

B) EMOM For 6 Min Do:
1 Rope Climb
8 Burpees
rest 1 min
EMOM For 6 Min Do:
10 Cal Ski Erg
8 DB Push Press (50/35)
rest 1 min
EMOM For 6 Min Do:
15 Front Squats (95/65)

C) 3 Sets
Banded Knee Walk x20
DB Death March x30ft

A) Coaches Choice Warm-Up

B) “Partner Jackie”
In Teams Of 2 Complete:
3 Rounds For Time Of:
1000 m Row
50 Thrusters
30 Pull-ups

*Only 1 athlete can work at a time. Alternate athltes however you choose.

Good luck to all our athletes participating at Wodapalooza this weekend. Here’s a link to the schedule of events. If you’re interested in watching (for a fee of course), check it out here. We’re all so proud of you Danny, Trust Tree, Girls Just Wanna Have Buns, My Two Dads and Camilo’s Angels!

A) Coaches Choice Warm-Up

B) Every 90 Sec For 12 Min Do:
Dead Stop Front Squat x3

C) “Diane”
For Time:
21-15-9 Reps Of
Deadlift (225/140)
Handstand Push-up