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) 3 Rounds For Time Of:
1000 m Row
31 Wall Balls (20/15)
6 DB Man Makers (35/20)

C) 3 Sets
Bent Over DB Reverse Flye x12
Weighted Plank x30 sec

A) Coaches Choice Warm-Up

B) EMOM For 10 Min Do:
Snatch x1
*Building

C) For Time:
400 m Run
15 Squat Snatch (75% of todays max)
50 Pull-ups
15 Squat Snatch
400 m Run

A) 2 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
then do:
2 Sets
Hang Power Clean x5
Push Press x5
Squat Clean & Jerk x3

B) 5 Sets
Clean Pull + Clean w/Pause Below Knee + Jerk x2
rest 90 sec
*Building

C) 3 Sets, Ea. For Time Of:
20 Alt. DB Power Snatch (50/35)
5 Burpee Box Jump Overs (24″/20″)
20 Thrusters (95/65)
5 Burpee Box Jump Overs
20 Cal Assault Bike
5 Burpee Box Jump Over
rest 5 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
Ring Dip x3-5 @21×5
Handstand Rower Compression x10
Floor L-Sit x10-15 sec

C) 4 Sets
2 Min Max Cal Row
rest 1 min
1 Min Max Push-ups
rest 1 min
30 Sec Max Power Snatch (75/55)
rest 1 min

A) Coaches Choice Warm-Up

B) For Time:
40 Cal Ski Erg
40 Push-ups
200 m Run
30 Cal Ski Erg
30 Push-ups
400 m Run
20 Cal Ski Erg
20 Push-ups
800 m Run

C) 3 Sets
DB Powell Raise x8 ea. @21×1
Barbell Bent Over Row x15 @21×1

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
3 Rounds For Time Of:
1000 m Row
then do:
3-6-9 Reps Of:
Power Snatch (135/95)
Bar Muscle-up

*Only 1 athlete can work at a time.

A) Coaches Choice Warm-Up

B) “Filthy Thirties”
For Time:
30 Box Jumps Overs (24″/20″)
30 Pull-ups
30 Alt. DB Snatch (50/35)
30 Single Arm DB Overhead Walking Lunges (50/35)
30 Toes To Bar
30 Push Press (95/65)
30 Deadlifts (95/65)
30 Wall Ball (30/20)
30 Bar Facing Burpee
30 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 Sets
2 Rounds For Time:
25/20 Cal Assault Bike
20 Weighted Overhead DB Sit-ups (35/20)
4 Curtis P’s (105/75)
rest 5 min

C) 3 Sets
Landmine Press x12 ea. side
Overhead Landmine Reverse Lunge x8 ea. leg