FITNESS
Skill: D Ball Clean Shoulder Over
Team of 2
WOD
Amrap 9min
2,4,6,8,10,12,14 . . . ETC
D Ball Clean Shoulder Over
Cal Assault Bike
Rest 2min
Amrap 9min
2,4,6,8,10,12,14 . . . ETC
Box Jumps 60cm/50cm
TTB/Leg Raises
Rest 2min
Amrap 9min
500m Run Together
Max Rounds of Cindy
in the Remaining Time ( I GO,YOU GO)
Rest 2min
*1 Round of Cindy
5 Pull ups
10 Push ups
15 Squats
BUNROUT
Team of 2
Amrap 30min
30m Walking Lunges
30m Partner Carry
250m Run Together
30 Partner Wall Balls
30 Medball Sit ups Throw Together
FITNESS
Strength
Every 2min For 10 minutes
3 Rep Front Squat 75%
WOD
For Time
21-15-9
Hang Power Clean 60/40
Front Squat 60/40
HSPU/Hand Release Push ups
BURNOUT
For Time
500m Run
50 Slamballs
40 Medball Sit ups
30 Cal Row
100 DU/200 SJR
30 Cal Skierg
40 Box Jumps
50 Burpees
500m Run
MOBILITY
Smash
Quads
Hamstrings
Stretching
FITNESS
WOD#1
3 Rounds of
Amrap 4min
15/12 Cal Row
15 Burpees
15 Pull ups
Rest 2min B2N Rounds
WOD#2
3 Rounds of
Amrap 4min
20 Wall Balls
15 KB Swings 24/16
10 Push ups
Rest 2min B2N Rounds
BURNOUT
Team of 2
Amrap 30min
Ladder...
100m Run
30m Sled Push Empty
10 Push ups
200m Run
30m Sled Push Empty
20 Push ups
300m Run
30m Sled Push Empty
30 Push ups
400m Run
30m Sled Push Empty
40 Push ups
..ETC
FITNESS
Team of 2
Amrap 35min
250m Run Together
40 Lunges
40 Hand Release Push ups
40 Box Jumps
40/30 Cal Assault Bike
BURNOUT
Amrap 30min
500m/400m Row
300m/200m Skierg
250m Run
15 Sit ups
15 Burpees
FITNESS
'Barbara''
5 Rounds of
20 Pull ups
30 Push ups
40 Sit ups
50 Air Squats
Rest 3min B2N Rounds
MOBILITY
Lower Back
Thoracic
Scapular
Shoulders
FITNESS
Strength
5 Rounds of
3 Wall Walk
6 Strict TTB/Leg Raises
9 Strict Pull ups
WOD
Build Your Engine
For Time
75/50 Cal Row
75/50 Cal Skierg
75 Burpees
BURNOUT
For Time
500m Run
Then,
3 Rounds of
15 Grounds to Overhead
15 Weighted Sit ups
15 Burpees Jumps On Plate
Then,
500m Run
Then,
3 Rounds of
16 DB Box Step Ups Over
50 DU/100 SJR
FITNESS
Team of 2
WOD#1
Amrap 16min
30/20 Cal Row
30 Wall Balls 9/6
30 HandStand Push ups
Rest 3min
WOD#2
Amrap 16min
250m Run Together
30 KB Swings 24/16
30 Box Jumps
BURNOUT
Team of 2
For Time
2km Assault Bike
1km Air Runner
100 KB Swings
120m Sled Push
120m Sled Pull
100 Hollow Rocks
1km Air Runner
2km Assault Bike
FITNESS
Strength
Every 2min For 10min
3 Reps Overhead Squats 75%
WOD
For Time
4 Rounds of
10 Clean and Jerk 70/45
20 Pull ups
30 DU/60 SJR
BURNOUT
Amrap 30min
400m/300m Row
12 Lunges
12 Push ups
250m Run
12 Burpees
12 Sit ups
MOBILITY
Front Squat
Ankle
Hips
Thoracic
Shoulders
FITNESS
Gymnastics
EMOMx10min
ODD: 5-10 Strict Ring Dips/Dips
EVEN: 5-10 Strict Pull ups
Skill: KB Sumo Deadlift High Pull (SDHP)
WOD
For Time
10-9-8-7-6-5-4-3-2-1
Sit ups
SDHP 32/24
Cal Row
Burpee to Box Jumps Over
BURNOUT
Team of 2
50-40-30-20-10
Cal Air Runner
Cal Assault Bike
Wall Balls
Push ups
Sit ups
FITNESS
WOD#1
3 Rounds of
250m Run
30 DU/60 SJR
15 Air Squats
10 Push ups
Rest 5min
WOD#2
Team of 2
For Time
60 One Arm DB Snatch 25/15
60 TTB/Leg Raises
60 One Arm DB Thrusters 25/15
60 Burpees to Bar Muscle ups/C2B/Pull ups
60 One Arm DB Hang Clean and Jerk 25/15
BURNOUT
2 Rounds of
2min Max Cal Row
1min Rest
2min Max Ground To Overhead
1min Rest
2min Max DU/SJR
1min Rest
2min Max Reps Burpee Box Jumps
1min Rest
2min 250m Run
1min Rest