WOD

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
“Team Series Event 7”
In 10 Min Both Athletes Establish A 1RM
Deadlift + Hang Squat Clean + Hang Squat Clean & Jerk
*One bar, only 1 athlete works at a time

rest 5 min, then do:

“Team Series Event 6”
For Time:
100 Cal Row (Switching every 25 cal)
50 Handstand Push-ups (total)
*only 1 athlete can work at a time

A) Coaches Choice Warm-Up

B) 5 Sets
Front Squat x3 @53×1
*Building from around 60% of 1RM

C) “Wodapalooza Workout 1”
For Time:
150 Double Unders
60 Wall Balls (20/15)
30 Chest To Bar Pull-ups
150 Double Unders

A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10

B) 2 Rounds For Time Of:
800 m Run
30 Kettlebell Swings (70/55)
40 DB Push Press (35/20 ea. hand)
50 Cal Assault Bike

C) Complete:
50 GHD Sit-ups
50 Bent Over Rows

*Pick a weight and pick a rep scheme to complete

A) Coaches Choice Warm-Up

B) 4 Sets
Thruster x5
rest 2 min
*Building

C) For Time:
1,2,3,4,5,6,7,8,9,10 Reps Of:
Thrusters @70% of todays 5RM
Burpee Over Bar
DB Snatch, Ea. arm (50/35)

A) 500 m Row
+
2 Sets
Alt. In Place Samson Stretch Lunge x6 ea.
Alt. Lateral Lunge x12
Scapular Wall Slide x10 @3131
Active Lat Hang x15-20 sec
KB Windmill x6 ea.

B) 4 Sets
Snatch Drop + Snatch Balance x3
rest 90 sec
Sotts press x5-8
rest 90 sec

C) 3 Sets Ea For Time Of:
20 Pull-ups
10 Clean and Jerks (135/95)
15 Handstand Push-ups
10 Hang Power Cleans (135/95)
rest 5 min

*scale handstand push-ups to seated DB press

Willkommen zahause Coach Jenni!

Part A Warm Up

2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top

Part B

3 Sets
1 Min Max Rope Climb
rest 2 min
1 Min Max Handstand Walk
rest 2 min

*Scale handstand walk to seal walk

Part C

5 Min Max Cal Assault Bike (re-test)
rest 5 min
For Time:
21-15-9 Reps Of:
Cal Row
Deadlift (225/145)

A) Coaches Choice Warm-Up

B) EMOM For 30 Min Do:
Min 1 – GHD Sit-up x15
Min 2 – Split Stance Landmine Press x10 ea.
Min 3 – Rope Climb x1
Min 4 – Weighted Box Step-over
Min 5 – Sled Push x150ft

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
“Team Series Event 1”
AMRAP In 7 Min Of:
Bar Facing Syncro Burpees
rest 7 min
“Team Series Event 2”
For Time:
20 Syncro Cleans (135/95)
20 Syncro Cleans (185/125)
20 Syncro Cleans (225/155)
*7 min time cap