Warm-Up
3 Rds
3-5 Strict Pull-ups or Negatives
7 each leg -DB Single-Leg DL
10 HR Push-ups
20 Plank Toe Touches
WOD
EMOMx16
Odd: 100m Sprint
Even: 3-5 Man Makers *OH lunge variation
–Rest 2min–
12min AMRAP
15/12 Cal AB
20m DB Death March
12 DB Push Press
20m DB Death March
FINISHER: 100 Hollow Body Rocks
100 Supermans
Running Drills
Include…
High knees/butt kicks
Skipping
Shuffle
Carioke
Duck walk
Lateral lunge, lunge, hop
Burpee Broad jumps
WOD
10min to complete
1mile Run + Max WB
–Rest 2min–
8min to Complete
800m Run w/ WB
Max WB Sit-Ups
–Rest 2min–
6min to complete
400m Run w/ WB
Max Lateral Lunges w/ WB
—1min Rest—
4min to Complete
200m Run w/ WB
Max Ball Slams
–1min Rest—
2min to complete
100m Run *no WB
Max Burpee over WB
5 Rounds
400m run
10 Front Squats 135/95
10 Floor Press
20 Sit Ups
__________________
3rds
10/8 Cal AB
10 DB Z Press
10 Sit-Ups
10 Push-ups
10 Tuck Jumps
—
With Partner..
10,9,8,7,6,5,4,3,2,1
Devils Press
200m Run after each set
*Each partner must do all reps, but can break it up however(both athletes complete 55 reps)
**200m Run together
Finisher: 800m Farmer’s Walk with DB/KB
*choose challenging weight
*5 Burpees every time you drop
Every 2mincomplete a set of
Power Snatch
•15 reps @ 75/55
•12 reps @ 95/65
•9 reps @ 115/85
•6 reps @ 135/95
•3 reps @ 155/105
12min amrap
10 T2B
10 L single arm S2OH 50/35
10 oh walking lunges 50/35
10 T2B
10 R single arm S2OH 50/35
10 oh walking lunges 50/35
10 Rounds for time
10 cal bike or row
3 ring m.U/9 pull-ups
8min emom
Even 50 DUbz
Odd 16 KBS 24/16
Every 2min complete a set of
Clean And Jerks
•15 reps @ 95/65
•12 reps @ 115/85
•9 reps @ 135/95
•6 reps @ 155/105
•3 reps @ 185/115
Every 2min for 20min
12 Burpees
15 wall balls 20/14
5min Mobility on Box:
-ankle, hip, legs, thoracic
2rds- 20s:10s
Jump Rope
Squats
High Knees
Lunges
Butt Kickers
Bottom of Burpee
———
5rds: 4min:2min Rest
400m Run +
Max KBS
Max Box Jumps
Max KB G2O
Max KB Front Rack Lunges
Max Burpees over KB
Finisher: 100 Plank KB Pull Thrus
26 Minute AMRAP:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here
21min amrap
30 DB Snatches 50/35
15 Push Ups
30 Step Ups 24/20 (50/35)
15 T2B
200m run
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