2 + 2 @50%
2 + 2 @60%
@70%
@80-85%
@70%
@90%
*Eccentric of last rep as slow as possible
Accessories x3
Strict Dips x12
Tricep OH Ext x25
5-4-3-2-1
Squat cleans
•155/105
•185/115
•205/125
•225/135
•AHAP
*Between each set
7 Pull ups
5 C2B Pull ups
3 Bar M.U.
Buy Out:
800m Run
100 sit ups
Teams of 2
120 Wall Balls 20/14
50 cal Bike
100 Push Ups
50 cal Row
80 Box jumps
40 cal Bike
60 Pull ups
40 cal Row
40 Burpees
30 cal bike
200m Run
30 cal Row
200m Partner Run, pass WB back & forth
Form 2 lines, move WBs down the line in competition manner(Line 1 vs Line 2)
Over Under (down & back)
Face out, arms distance away, side to side pass
Sitting facing out, Russian twist down
Burpee on ball, pass it down
200m Partner Run, pass WB
4 Rounds
*partner 30s:30s
Battle rope/Plank Up downs
Sleds Push/Rest
WB Sit-Up pass to partner
D-ball over shoulder(I go, you go)*full Minute(30:30)
Tire sledgehammer/Tire Jumps
**1min Rest between rounds, everyone rest together
Every 2min for 20min
•100m Run
•8 T2B
•12 Russian KBs 32/24
10min
300m Row
20ft Hs Wall/30sec Hs Hold
10 seated box jumps
Every 20sec for 10min
P. snatch 65-70%
5-4-3-2-1
Squat cleans
•155/105
•185/115
•205/125
•225/135
•AHAP
*Between each set
7 Pull ups
5 C2B Pull ups
3 Bar M.U.
12min amrap
16 weighted Lunges 50/35
20 DB Snatches
10 H.R. Push ups
Warm-up: 2rds
Partner 1: Easy Row
Partner 2:
20 cherry pickers
10 top of Burpees
10 Prone Frog Jumps
Tabata:
Alternate between
•Push-Ups
•V-ups
WOD
5 Rounds, On the 4:00
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees
*can sub cal on 14/20cal AB & burpee over bar for larger class **
5sets
2min on: 2min off
200m Run
12 unbroken T2B
*remaining time burpee Box jumps
4 sets
10 reps each
DB single arm Bent over Row L/R
Weighted Back extensions
@65&
@75%
@65%
@75%
@65%
@90%
Accessories x3
DB Hammer Curls x10
DB Skull Crushers x 25
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