Warm up
2k row
Then
10 push up
10 press with bar
10 pass through
2 rounds
Partner WOD
Farmer carries 1/2 parking lot x 2 each person
Then
Pistols 30 per team
HSPU 30 per team
T2B 40 per team
2 rounds then
sled pushes 1/2 parking lot x 2 each person
Warm up
1k Row
Lunge D&B with weight
10 HSPU
10 OHS with bar
Walk D&B with 105/65lb
Squat cluster
1 squat every 10sec for 5 reps then 3 min break between sets
3 sets, 5 reps 85%
WOD
5 Stict press 150/105
3 OHS 150/105
1 Thruster 150/105
4 Rounds
This is not for time but to finish a heavy workout. IF you can rep them out unbroken go up. If it is a struggle to get 2-3 reps at a time good.
Warm up
750m row
10 step up
10 Burpee
5 inch worm
high knee D&B
Lunge with a twist D&B
Burgner warmup
Cleans
8 min EMOM 2 rep @ 80%
WOD
2 min Lsit
1 min rest
5 HSPU
15 WB
5RFT
Warm up
500M Row
10 burpee
10 squat
10 pull up
5 inch worm
2 rounds
Floor press 5 x 3
Ring dip 5×5 strict with weight
Pull up 5×5 strict with weight
WOD
50 D/U, 50 Situp, 1 round of Cindy
40 D/U, 40 Situp, 2 rounds of Cindy
30 D/U, 30 Situp, 3 rounds of Cindy
20 D/U, 20 Situp, 4 rounds of Cindy
10 D/U, 10 Situp, 5 rounds of Cindy
Warm up
250 M row
10 pass through
10 push up
10 squat with a 3 sec bottom hold
10 wall ball
3 rounds
Snatch
7×1 @ 90-95%
WOD
Death by Deadlift
start at BW do 1 rep then add 20lb each minute until failure
When you strip the weight back to BW then do
2 DL and 1 Bar over burpee for 10 rounds
Warm up
5 Rounds of Cindy
In between each round 1 rope climb
10 HSPU
2 min Lsit
10 min tall snatch
10 min Hang snatch
Keep weight low do not go over 135 for people who have big snatches ****LOGAN****
WOD
Tabata D/U
3 min Break
then in 10 minutes complete as many rounds of
1 T2B with Kip
1 HSPU with Kip
2 T2B with Kip
2 HSPU with Kip
and continue adding 1 rep per round until time runs out
Warm up
400M run
Bottom to Bottom half tabata
1 min D/U
10 Pushup
10 HSPU
2 rounds
Back Squat
3 reps every 2 min for 12 min @ 80%-85%
WOD
OH walk 50ft 160/110
5 OHS
15 KB Swing 2pood/1.5pood
4 RFT
Warm up
4 min /row or Airdyne
10 Burpee
10 shoulder dislocates
10 Lunge D&B with empty bar overhead
15 Min EMOM C&J 2 rep @ 75%-80%
WOD
10 Power Clean 155/105
10 Ring dip
10 Box jump 30 /24 in
4 RFT
THEN
2 farmer carries half parking lot use handles or KB and heaviest weight possible
not for time.
Warm up
Stair to hill
10 push up
10 Box jump
50 D/U
10 strict press with empty bar
4 min row or Airdyne
Push Jerk
3 reps @ 75% for 5 sets
WOD
10 WB 20/14
10 KB 53/35
5 Burpee
400M run
20 Min AMRAP
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