15 EMOM:
Min: 10/8 Cal Bike
Min: 4 Bar Muscle-Ups*
Min: 10 DB Front Squat (50/35)
* Scale: 8 Chest-to-Bar Pull-Ups
400m Run or 500m Row
20 PVC Pipe Passthroughs
-then 2 rounds-
10 DB Strict Press
10 DB Squats
10 DB Lunges
10 DB RDL
For Time:
Buy-In: 500m Row
2-4-6-8-10
– DB Box Step-Ups (50/35, 20in Box for all)
– DB Burpee (50/35)
– DB Hang Power Clean and Jerk (50/35)
Buy-Out: 500m Row
* Note: DB Burpee into DB Hang Power Clean and Jerk
For Time (Partner Wod):
200 DU (Scale 2x Singles)
75 Single Arm Alternating DB Squat Snatches (50/35)
150 DU
60 Single Arm Alternating DB Squat Snatches (50/35)
125 DU
45 Single Arm Alternating DB Squat Snatches (50/35)
100 DU
* Divide reps equally with partner. 30min Time Cap
400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scalp Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
Warm-up handstand walk progression (HS Walk, HS Hold, wall walks, etc.) and pistol progression (off a box, plates, post, band, etc.) used for the wod.
For Time:
2 Handstand Walks* (Scale: 20 Strict HSPU or 8 Wall Walks)
25 Toes-to-Bar
50 Pistols
25 Toes-to-Bar
2 Handstand Walks*
*Handstand Walk (1 HS Walk = 4 posts)
400m Run or 500m Row
20 PVC Pipe Passthroughs
-then 2 rounds-
10 DB Strict Press
10 DB Squats
10 DB Lunges
10 DB RDL
1 – Toe Nail Strict Transition
2 – Negative MU
3 – Gymnastic Swing*
*can be subbed with hollow hold/superman
20min AMRAP:
200m Run
4 Ring Muscle-Ups*
8 DB Alternating Lunges (50/35) (DB Shoulder Racked)
*Scale: 8 Ring Row + 8 Ring Dips
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
For Time:
21-18-15-12-9-6-3
Overhead Squat (95/65)
Pull-Ups
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers
15min AMRAP:
400m Run
10 Box Jump Over (24/20)
15 Wall Balls (20/14)
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers
30min AMRAP (Partner Wod)
4 Rope Climbs
100 Push-Ups
4 Rope Climbs
150 Sit-Ups
4 Rope Climbs
200 Air Squats
* One partner works while the other rest. Split reps up equally.
RX+ with weighted vest (20/14)
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
For Time:
Buy-In: 400 m Run
10 Power Snatch (135/95)
10 HSPU
10 Hang Power Snatch (135/95)
10 HSPU
10 Squat Snatch (135/95)
10 HSPU
Buy-Out: 400 m Run
400m Run or 500m Row
20 PVC Pass Throughs
2rds:
“Barbell Warmup”
(completed with an empty barbell)
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Set of 2 done at @ 90-95% of 1RM
For Time:
50 Power Clean (75/55) (RX+ 95/65)
50 Thrusters
50 Back Rack Lunges
* 3 Burpees at the top of each minute until you finished. Start off with the burpees.
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