Kickball– warm-up
SKill
Ring MU’s Progressions
WOD
Partner WOD-(alternate 2 completed rounds)
10 Rounds each of “Cindy”.
As partner A) is working to complete 2 Rounds, partner B) runs 100m.
WOD is Completed once 20 total rounds of “Cindy” are completed.
Cindy=
5 pull-ups
10 Push-ups
15 Air Squats
Strength
DL
5-5-3-3-1-1
WOD
21-15-9
Hang Power Snatches (95/65)
Box Jumps (24/20)
Burpees
Cashout– 1min ME T2B
SKill
HSPU’s
WOD
3RFT
Run 200m
15 S2OH (115/75)
20 WBSU’s (20/14)
10 DB Snatches (50/35)
Cashout– Ring Dips/ DB OH tricep ext.
Strength
Front Rack Walking Lunges
10-10-10-10-10
(5x each leg)
WOD
10-9-8-7-6-5-4-3-2-1
Squat Cleans (135/95)
Pull-ups
*Complete 100 DU’s any how throughout WOD.
Cashout– Rear Delt flys/ weight plank 1min.
Warm-up
Ring MU-progressions
SKill
10:00 EMOM (30sec work/ 30sec rest)
DU’s
Strict pull-ups
WOD
A) 100 KBS (54/35)
5 Burpees EMOM until completed
Rest 2min
B) 400m run
10 Turkish get-ups (35/20)
Strength
Thrusters
10-8-6-4-2
Increase weight every set
WOD
3-6-9-3-6-9
Power Cleans
HSPU’s / wall walks
15:00min time cap
Rest 5min
2:00min ME WB
Cashout– LE stretch
SKill
Teams of 3
12:00min EMOM- Complete
A) 1 Rope Climb
B) Row 15 Cals
C) 8 T2B
WOD
2RFT
20 Pull-ups
25 Air Squats
30 Push-ups
35 Sit-ups
50 Double unders
Strength
Back Squat
10-10-10-10-10
WOD
2 Rounds of “DT”
200m Run
2 Rounds of “DT”
Run 200m
1 Round of DT
20 Burpees
DT= (155/105)
12 DL
9 Hang Power
6 Push Jerk
SKill
4 x 400m run
1 min rest between sets
WOD
For Time
Row 500m
20 Burpee pull-ups
100m Farmers carry (50+/25+)
40 KBS (62/25)
30 Slam balls (20/10)
20 Hang Power Cleans (95/65)
100m Farmers carry (50+/25+)
Strength
Snatch (squat)
3-3-3-3-3
Power Snatch
3-3-3-3-3
WOD
7:00min
5 DL (225/135)
10 WB
Rest 2min
5:00 AMRAP
5 OHS (95/65)
10 WBSU’s
Cashout– DB presses/ practice L-sits
