WOD

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) For Time:
75 Kettlebell Swings
60 V-ups
45 Wall Balls (20/15)
rest 5 min
For Time:
75 Wall Balls (20/15)
60 Kettlebell Swings
45 Toes To Bar

C) 3 Sets
Bent Over DB Row x20
rest 90 sec
Standing Plate Front Raise x15
rest 90 sec

A) Coaches Choice Warm-Up

B) 5 Sets
Strict Press x3
*Building

C) For Time:
1,2,3,4,5,6,7,8,9,10 Reps Of
Strict Press @80% of 3RM
Burpee Box Jump Over (24″/20″)
Hang Power Clean (same weight as press)

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) 3 Sets
Snatch Balance x5 (Building)
rest 90 sec
Single Arm DB Overhead Squat x8 ea. side
rest 90 sec

C) 2 Sets
AMRAP In 3 Min Of:
10 Push Press(95/65)
15 Squats
rest 5 min
2 Min Max Squat Clean (165/110)
rest5 min

A) 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

B) 3 Sets
30 Sec Max Handstand Push-up
rest 2 min

C) 4 Min Max Cal Bike
rest 1 min
3 Min Max Cal Row
rest 2 min
2 Min Max Thruster (95/65)
rest 3 min
1 Min Max Cal Assault Bike

A) Coaches Choice Warm-Up

B) 2 Sets
1 Min Max Squat
rest 1 min

C) For Time:
150 Kettlebell Swings
Minute 1 starts with 10 Ring Rows
Minutes 2 starts with 10 Sit-ups (24″/20″)
Minute 3 starts with 10 Ring Rows
Minutes 4 starts with 10 Sit-ups
etc..

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
100 Cal Assault Bike
80 Front Squats (155/105)
60 Handstand Push-ups
40 Cal Assault Bike

A) Coaches Choice Warm-Up

B) 5 Sets
Halting Snatch Deadlift + Hang Snatch + Snatch From 2″ Below The Knee
*Build to a heavy set

C) “Open Workout 14.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

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) 4 Rounds Of:
1 Min Max Cal Ski Erg
1 Min Max Box Jump Over (24″/20″)
1 Min Max Push Press (65/45)
1 Min Max Walking Lunge (25ft inc)

C) 3 Sets
TRX Crunches x20
rest 1 min
Plank Hold x1 Min
rest 1 min