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:
50 Burpees
800m Run
50 Air Squats
800m Run
50 Sit-Ups
800m Run
50 Push-Ups
800m Run
50 Pull-Ups
800m Run
w/ 20# Vest
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
Every :90 x 16 Rds
Odd Rds: 10 Wall Balls + 30 DU
Even Rds: 6 Push Press (115/85) + 4 Hang Squat Snatch
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
Hang Squat Clean + Split Jerk
2 x (2+2) (55%)
2 x (2+2) (65%)
1 x (1+2) (70%)
2 x (1+1) (75%)
For Time:
50/40 Cal Assault Bike
50 Deadlift (135/95)
50 Lateral Bar Burpees
2 Partner WOD
6 Rounds of:
4:00 On / 2:00 Off
400m Run
8 Synchro Thrusters (135/95)
Max Effort Muscle Ups in Remaining Time
MU Sub: Bar MU or Burpee Pull-Ups
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
For Time:
10-9-8-7-6-5-4-3-2-1
HSPU*
Burpees
1-2-3-4-5-6-7-8-9-10
Squat Cleans (185/135)
Barbell Roll-Out
Complete reps in the following order: 10 HSPU + 10 Burpees + 1 Squat Clean + 1 Barbell Roll-Out; 9 HSPU + 9 Burpees + 2 Squat Cleans + 2 Barbell Roll-Out; ….etc.
*Scale: Pike Push-Ups, Seated DB Strict Press
3 Rounds:
200m Row
20 Ab-Mat Sit-Ups w/ Medball
Pick one of the following movements to work on: Clean and Jerk, Power Snatch, or Thruster
For Time:
100 DU*
90 Wall Balls (20/14)
80 DU
70 Russian KBS (55/35)
60 DU
50 Overhead Alt Lunges w/ Plate (45/35)
40 DU
30 Leg Raises w/ Plate (45/35)
20 DU
10 D-Ball Over Shoulder (100/80)
*Scale: 2X Single Unders
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:
10 * 20 * 30 * 40 *
-Back Squats (95/65)
-Shoulder-to-Overhead (95/65)
-Deadlifts (95/65)
-Poor Man’s Bench (95/65)
400m Run for each *
Time Cap: 40min
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:
25 Cal Row
25 Clean and Jerk (95/65)
60 T2B
—-Rest 3min—-
25 Cal Row
25 Power Snatches (95/65)
40 Pull-Ups
—-Rest 3min—-
25 Cal Row
25 OHS (95/65)
20 Chest-to-Bar Pull-Ups
Time Cap: 35min
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 (Partner WOD):
1 Mile run (200m interval)
50 Wall Ball (20/14)
50 T2B
50 DB Push Press (50/35)
————————————————
800m run (200m interval)
40 Wall Ball (20/14)
40 HSPU*
40 DB Thrusters (50/35)
————————————————
400m run (200m interval)
30 Wall Ball (20/14)
30 Burpee Pull-Ups
30 DB Renegade Row (50/35)
————————————————
200m run (200m interval)
20 Wall Ball (20/14)
20 D-Ball Over Shoulders (100/80)
20 DB Devil’s Press (50/35)
*Scale: 40 HSPU = 20 Wall Walks
3 Rounds:
200m Row
20 Ab-Mat Sit-Ups w/ Medball
4 Rounds for Time:
2 Rounds of Cindy’s Cousin
1 Round of Light DT (115/80)
200m Run
DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks
Cindy‘s Cousin = 5 Burpees + 10 Push-Ups + 15 Air Squats
Time Cap: 28min
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