400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scap Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
3-3-3-3-3
15 – 12 – 9 – 6 – 3
Strict HSPU
Power Clean (115/80)
Scale: 20 – 16 – 12 – 8 – 4 Kipping HSPU
500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
300m Row x 3
Rest 2:00 In Between Rounds
30 – 20 – 10
Deadlifts (185#/130#)
60 – 40 – 20
Ab-Mat Sit Ups
RX+: 225#/160#
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
Find 5RM Front Squat
Work up to a heavy set of 5 reps
2 Rounds For Time:
50 Russian KB Swings (55#/35#)
40 Stationary KB Lunges
30 Burpee Pull Ups (Pull Up Bar should be 12″ above reach)
*Complete 5 Rope Climbs at any time during the WOD
**RX+: Legless Rope Climbs
Line Drills (Down and Back):
High Knees
Butt Kickers
Toy Soldiers
Quad Stretch
Hip Openers (Knee to Chest then Rotate Out)
Super Mario
Side Shuffle
Karaoke
Bear Crawl Down / Duck Walk Back
Burpee Broad Jump (Down Only)
3 RFT:
6 SDHP (105/80)
9 Bar Facing Burpees
12 Thrusters (105/80)
Then: 1 Mile Run
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
Build to a heavy 2-rep squat clean
16:00 AMRAP
200m Run
7 DB Devil Press (50#/35#)
14 T2B
15 burpee penalty if dumbbells are dropped. Must be completed at time of drop. Please set them down instead.
800m Run
50 Wallballs (20/14)
1 Mile Run
100 Wallballs
1.5 Mile Run
150 Wallballs
2 Mile Run
500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
5:00 Max Double Unders
“Wet Helen”
3 RFT:
500m Row
21 KB Swings (55#/35#)
12 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
Double DB “Bring Sally Up” (35#/25#)
RX+: 50#/35#
12 Minute AMRAP
6 DB Snatch (50#/35#)
30 Double Unders
*Increase 2 Snatch per Round
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
Find 5RM Strict Press then two drop sets of 3 at 95% and 90% of 5RM
5RFT:
200m Run
3 Squat Cleans (225/155)
6 Bar Muscle-Ups
9 HSPU
Line Drills (Down and Back):
High Knees
Butt Kickers
Toy Soldiers
Quad Stretch
Hip Openers (Knee to Chest then Rotate Out)
Super Mario
Side Shuffle
Karaoke
Bear Crawl Down / Duck Walk Back
Burpee Broad Jump (Down Only)
4 Rounds For Max Calories of:
2:00 Max Calorie Assault Bike
— Rest :60 —
2:00 Max Calorie Row
— Rest :60 —
3:00 to Run 400m
Scale run if needed.
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