WOD

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform
10 Rounds For Time Of:
100ft Plate Push (45/35)
30 Double Unders
15 Kettlebell Swings (53/35)

*Only 1 person works at a time. Alternate working athlete after each round.

C) 3 Sets
DB Floor Press x15
Glute Bridge x30

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
For Time:
1 Mile Partner Run
200 Alt DB Snatch (50/35)
150 Box Jump Overs (24″/20″)
100 Cal Assault Bike

A) Coaches Choice Warm-Up

B) 5 Sets
High Hang Snatch + Hang Snatch + Snatch
*Build to a heavy set

C) 5 Rounds For Time Of:
20 Squats
20 Push Press (95/65)
20 Cal Row

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) 1 Mile Run
immediately into:
2 Rounds
24 Alt DB Snatch (50/35)
30 Walking Lunges
then do:
800 m Run
immediately into:
2 Rounds
24 Kettlebell Swings (53/35)
30 Sit-ups
then do:

C) EMOM For 8 Min DO:
Odd – Overhead DB Hold x30 sec
Even – Hollow Body Hold x30 sec

Happy Birthday Coach Rich!

A) Coaches Choice Warm-Up

B) Deadlift
6-5-4-3-2-2

C) For Time:
5 Deadlifts @75% of todays 2RM
50 Wall Balls (20/15)
5 Deadlifts
30 Cal Assault Bike
5 Deadlifts
100 Double Unders
5 Deadlifts

A) 500 m Row
+
2 Sets
Alt. In Place Samson Stretch Lunge x6 ea.
Glute Bridge x15
Scapular Wall Slide x10 @3131
Active Lat Hang x15-20 sec
“Feet Together” Squat x15

B)
5 Sets
Overhead Squat x3
*Building

C) AMRAP In 10 Min Of:
2 Handstand Push-up
2 Burpee Box Jump (24″/20″)
2 DB Hang Squat Clean (50/35)
4 Handstand Push-ups
4 Burpee Box Jumps
4 DB Hang Squat Cleans
6 Handstand Push-up
6 Burpee Box Jumps
6 DB Hang Squat Cleans
etc..
rest 5 min, then do:
3 Round For Time Of:
400 m Run
20 Toes To Bar
20 In-Place Front Rack Lunges (95/65)

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) EMOM For 9 Min Do:
Min 1- Wall Climb x2-3
Min 2 – Hollow Body Rock x20 sec
Min 3 – Chin Over Bar Hold x15-25 Sec

C) 2 Min Max Max Cal Row
rest 5 min
2 Min Max Cal Row
rest 5 min
For Time:
21-15-9 Reps Of:
Kettlebell Swing (53/35)
Pull-up
Sled Push x200ft

A)Coaches Choice Warm-Up

B) 7 Sets
1 Min Max Double Under
1 Min Max DB Front Squat (50/35 ea. hand)
1 Min Max Box Step Overs (24″/20″)
1 Min Max DB Man Maker (50/35)
rest 1 min

C) 3 Sets
Standing Landmine Trunk Rotation x20 (10 ea. side)
Single Arm Banded Tricep Ext. x20 ea