200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Want Legs Like Ledo? Do the Wod.
4 RFT:
10 Back Squat (185/130)
400 M Run
*Back Squats are off the Rack
4 rds:
10 Cal Bike
20 Jumping Jacks
10 Scap raise
20 Air Squat
10 Boot Strapers
20 Shoulder Pass Through
15 Min AMRAP:
5 Clean and Jerk (165/115)
10 T2B
15 Box Jump Overs (24/20)
*Jump completely over the box
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
The Longest Mile
4 Rounds for Time
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter 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
40-30-20-10
Wallballs (20/14)
Deadlift (135/95)
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
AMRAP 16 Minutes
Run 200m
5 Handstand Push Ups
10 SDHP (75/55)
400m Run
10 PVC Pipe Pass-Throughs
10 Around-the-Worlds (5L / 5R)
5 Head Rolls in Front
5 Head Rolls in Back
10 Head Rolls Full Rotation (5L / 5R)
20 Wrist Rotations (10L / 10R)
20 Elbow Rotations (10L / 10R)
20 Small Arm Circles (10F / 10B)
20 Large Arm Circles (10F / 10B)
10 Hip Circles
10 Knee Circles
20 Ankle Rotations Per Leg (10CW / 10CCW)
20 Air Squats
Minute 1 – 2 C2B
Minute 2 – 4 C2B
Minute 3 – 6 C2B
…
15 Min AMRAP
Climb Ladder
2 OHS (115/80) + 1 Bar Muscle Up
4 OHS + 2 Bar Muscle Up
6 OHS + 3 Bar Muscle Up
…
Scale Ring Rows + Pullups
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
3 Rounds
800m Row
20 KB Snatch (53/35)
20 Box Jump (24″/20″)
Buy in: 800m med ball run
24 DB snatch (50/35)
50 burpee box jumps (24/20)
30 thrusters (135/95)
100m farmers carry (50/35)
100 double unders (200 singles)
100m farmers carry (50/35)
30 push press
50 burpee box jumps
24 box handstand push ups
Buy out: 1 mile Run
3 Rounds of:
10 Calorie Row
10 Single-Arm DB Strict Press (10 each arm)
10 DB Front squat
3 Rounds
40 WallBalls
30 V-Ups
200m 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
Work up to a heavy 1RM C+J (Squat Preferred) for the day
30 Squat Cleans (155/105)
Every Minute on the Minute 2 Ring or Bar MUP
Scale for MUP 3 CTB
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