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
10 RFT:
8 Clean and Jerk (85/60)
8 Lateral Burpees
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
Partner WOD For time:
800m run together
50 syncro Front Squats (95/65)
50 Weighted Leg Raises w/ plate (45/35)
800m run together
50 syncro Push Press (95/65)
50 Russian Twist w/ Plate
800m run together
50 syncro Hang Power Cleans (95/65)
50 Toe Touches
800m rum together
50 syncro Overhead Squats (95/65)
50 Wall Ball Throws w/ Partner
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
5 Rounds for Time:
15 T2B
10 Deficit HSPU (Two 35lb plates on each side)*
5 Squat Cleans (205/145)
*Scale: 4 Wall Walks, 10 Strict 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)
For Time:
30-20-10
Cal Row/Bike
Cross Overs
Wall Ball (20/14)
30-20
Cal Row/Bike
Cross Overs
Wall Ball (20/14)
30
Cal Row/Bike
Cross Overs
Wall Ball (20/14)
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
5 Rounds for Time:
40 DU (Scale: 2X Singles)
20 Pull-Ups
10 DB Squat Snatch (50/35)
1 Alligator Crawls (4 posts)
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
17min AMRAP:
3 Power Cleans (185/135)
6 Deadlifts (185/135)
9 Box Jumps Over (24/20)
———————————————
3 Power Cleans (185/135)
6 Deadlifts (185/135)
12 Box Jumps Over(24/20)
———————————————
3 Power Cleans (185/135)
6 Deadlifts (185/135)
15 Box Jumps Over(24/20)
———————————————
Continue sequence until time is up
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
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:
400m Run
25 Front Rack Lunges (135/95)
25 Burpees
400m Run
25 Poor Man’s Bench (135/95)
25 Burpees
400m Run
25 Back Squats (135/95)
25 Burpees
400m Run
25 Push Jerk (135/95)
25 Burpees
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
With a Partner:
Complete 80 Squat Cleans (185/130) while Performing 3 Synchronized T2B EMOTM
Rx+: Rest 1:00 after 80 reps, then finish to 100 (w/ T2B)
Use separate barbells and start with T2B
500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
10 Rounds of:
2:30 ON / 1:00 OFF
200m Run
AMRAP
3 Russian KB Swings (55#/35#)
6 KB Box Step Ups (24″/20″)
9 KB Goblet Squats
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)
Complete 100 SH2OH (115/85) for Time.
*Each time the bar is put down, complete the penalty before resuming.
Penalty 1: 200m Run
Penalty 2: 20 Burpees
Penalty 3: 20 Barbell Roll-Outs
*Repeat*
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