WOD

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 Total Reps
3 Min Max Toes To Bar
rest 1 min
5 Min Max Cal Assault Bike
rest 1 min
3 Min Max DB Man Makers (35/20)
rest 1 min
5 Min Max Cal Row
rest 1 min
3 Min Max Double Under

C) 3 Sets
Weighted Glute Bridge x20
Close Stance Squat x30
Single Leg Wall Squat Hold x15 sec ea

A) Coaches Choice Warm-Up

B) 3 Sets
Wall Climb x2 + Nose To Wall Hold x20 sec
Ring Push-up x12-15
GHD Sit-up x12-15

C) 2 Rounds For Time Of:
15 Clean and Jerks (135/95)
30 Pull-ups

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

B) Every 3 Min For 15 Min Do
Snatch + Overhead Squat + Hang Snatch + Overhead Squat

C)
3 Sets, Ea. For Time Of:
30 Wall Balls (20/15)
20 Cal Row
10 DB Step Overs (24″x35lb / 20″x20lb)
rest 5 min

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) Press
5-1-5-1-5-1
*Increase weight on each set of 5’s and increase weight on each set of 1.
*Example: 105×5-135 x1-115×5-145 x1-125 x5-155×1

C) “2019 Wodapalooza Workout 1″
For Time:
15-12-9-12-15
Double DB Snatch (35/20)
Burpee Box Jump Over (24″/20”)

*18 min cap

A) Coaches Choice Warm-Up

B)
EMOM For 30 Min Do:
Min 1 – Sand Bag Chest Carry x100ft
Min 2 – DB Step Over x8
Min 3 – Strict Pull-up x5-8
Min 4 – Handstand Hold x20-30 sec
Min 5 – Ski Erg x15 cal

*Use wall for assistance for handstand hold.

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 4 Complete:
AMRAP In 30 Min Of:
21 Wall Balls (20/15)
15 Cal Row
20 Alt DB Snatch (50/35)
15 Ring Dip

*Every athlete occupies a station. All athletes work at the same time. Athletes can only rotate once everyone has finished their movement.

**Before rotating to the next movement, all athletes must complete 10 Syncro Push-up after one movement and 10 Syncro Jumping Lunges after the next movement. Continue alternating back and forth between both push-ups and jumping lunges

A) Coaches Choice Warm-Up

B) EMOM For 12 Min Do:
Dead Stop Front Squat x1 + 10 Sec Negative
*Build each set

C) “Open Workout 12.3″
AMRAP In 18 Min Of:
15 Games Standard Box Jumps (24″/20”)
12 Push Press (115/75)
9 Toes To Bar

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) AMRAP In 12 Min Of:
50ft Farmers Carry Walking Lunge (55/35)
100ft Sled Push (135/90)
15 Burpees
rest 4 min
AMRAP In 10 Min Of:
350 m Row
25 Squats
16 Renegade Rows (35/20)

C) 3 Sets
DB Bench Press x15
Single Arm Landmine Bent Over Row x10 ea.