17 Barbell Roll-Outs
76 Double Unders
17 Barbell Roll-Outs (115/85)
76 Wall Balls
17 Barbell Roll-Outs
76 S2OH
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
2000m Row
—
21 – 15 – 9
Deadlifts (315/220)
C2B Pull-Ups
—
1600m Run
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)
27 – 21 – 15 – 9
Thrusters (45/35)
Burpee Box Jump Overs
*50 Double-Unders Between Rounds
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:
7 Unbroken Hang Power Snatch (115/85)*
12 Sit-Ups
200m Run
-Rest 1:00-
2 Rounds:
10 Unbroken Hang Power Snatch
15 Sit-Ups
300m Run
-Rest 1:00-
1 Round:
13 Unbroken Hang Power Snatch
18 Sit-Ups
400m Run
*5 Burpee Penalty if Broken
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:
9 – 6 – 3
TTB
Front Squats (135/95)
— Rest 2:00 —
3 Rounds:
9 – 6 – 3
TTB
Front Squats
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:
5 Rounds:
9 Thrusters (95/65)
3 Bar Muscle-Ups *
—Rest 2min—-
3 Rounds:
400m Run**
20 Hang Power Clean (95/65)
—Rest 2min—-
5 Round:
8 T2B
8 HR Push-Ups
*Scale: 1 BMU = 3 C2B Pull-UPs + 3 Ring Dips OR 3 Burpee Pull-Ups
**If it rains, 500m Row
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
3 Rounds for Time:
1000/800m Row
50 Alternating Lunges
25 DB Box Step Over (50/35)(20″ box for all)(two DBs held on the side)
50 AbMat Sit-Ups
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 for Time:
10 Back Squats (205/145)*
15 Burpees
*Done off the rack
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
10min to warm-up clean and jerk to working weight for the wod.
For Time:
21-15-9
Cal Row or Bike
Clean and Jerk
HSPU*
21 C&J at 135/95
15 C&J at 165/115
9 C&J at 185/135
*Scale: Pike Push-Ups or seated dB strict press
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:
200 DU*
10 Deadlifts (185/135)
20 Wall Balls (20/14)
100 DU
20 Deadlifts
40 Wall Balls
50 DU
30 Deadlifts
60 Wall Balls
*Scale: 2X Single Unders
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