1. W-U (0-15’)
A. STRETCHING 5’
- COUCH STRETCH
- TWISTED CROSS STRETCH
- HIP 90/90 ROTATION
B. AMRAP 5’
1-1 LENGTHS LAT. MONSTER WALK
20 ALT. SHOULDER TAPS @PUSH-UP POS.
C. AMRAP 5’
1 LENGTH RUN @CORRIDOR
15M DB LUNGES
15M BEAR CRAWL
2. WOD_AMRAP 20' (17-37’)
30M DB LUNGES
200M RUN
30M BEAR CRAWL
200M RUN
60M FARMER’S WALK
200M RUN
3. ACC_3 RFQ (40-48’)
15 DB STIFF LEG RDL @NO SL
30M DB OH WALK
4. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ SEAL
2’ SEATED STRADDLE
1’ DOWN DOG
2’ MID BACK SMR
1. W-U (0-14’)
A. STRETCHING 5’
- LAYING HAMS STRETCH
- TWISTED CROSS STRETCH
- BOX/WALL LATISSIMUS WITH PVC
B. AMRAP 4’
10 KNEELING THORACIC ROTATIONS
5 IN-OUT INCHWORM
10 DEAD-BUGS
10 LAYING Y-RAISES @PVC
C. AMRAP 5’
30” ROW @STOP AT CHEST
5 THRUSTERS @BB
10 HOLLOW-ARCHES
20” DIP HOLD AT TOP
2. WOD (18-27’) TC:9’
JACKIE_BENCHMARK WOD @NOTE YOUR TIME!
1K ROW
50 THRUSTERS @BB
30 PULL-UPS
3. STR (30-47’) IT WILL BE HOT - KEEP THE REST TIME!
7 X 7 BULGARIAN SQUAT @ALL 7 SETS ON ONE SIDE THEN SWITCH; 7” REST BW SETS
THEN 4RFQ
20/20” COPENHAGEN PLANK
60” CHINESE PLANK
4. COOL-DOWN (52-60’)
2’ FORWARD FOLD
1’/1’ TWISTED LIZARD
2’ PUPPY
2’ DOOR FRAME STRETCH
1. W-U (0-12’)
A. STRETCHING 4’
- WORLDS’ GREATEST STRETCH
- TWISTED LIZARD
- PUPPY POSE STRETCH
B. AMRAP 4’
15M HIGH KNEES
15M BUTT KICKS
7/7M OVER/UNDER HURDLES @/SIDE
7M REV LUNGES
7M REV BEAR CRAWL
C. AMRAP 4’
6 SHUTTLE RUNS @EXPLOSIVE
6 BURPEES
2. WOD_3 PERSON TEAMS (17-45’)_AMRAP 28'
200M RUN @ALL 3
15 BURPEE TO PLATES @SYNC AT TOP
30 ALT DB REV LUNGES @SYNC AT TOP
15DB PUSH PRESSES @SYNC AT TOP
!CHOOSE SUSTAINABLE WEIGHT
3. COOL-DOWN (50-60’)
2’ SADDLE
2’ PUPPY
1/1’ PIGEON
1/1’ CALF SMASHING
1/1’ X-BALL DELTOIDS
1. W-U (0-12’)
A. STRETCHING 4’
- LYING HAMS STRETCH
- TWISTED CROSS STRETCH
- PIGEON
B. AMRAP 4’
10 OHS AT WALL
10 PVC PASSES
20” HS HOLD
C. AMRAP 4’
6 SHUTTLE RUNS @EXPLOSIVE
6 THRUSTERS @BB
2. PVC SNATCH DRILL (13-16’)
5 BTN PP
5 BTN PUSH J
5 HH DIP+ HIGH PULLS
5 HH PSN
5 PSN
3. PSN (18-33’) E90”
3X3 HH PSN
3X2 HPSN
3X1 PSN
*ADD WEIGHT BW HEIGHTS
4. WOD_FT @TC:10’ (36-46’)
400M RUN
50 THRUSTERS @43/30
400M RUN
5. COOL-DOWN (50-60’)
2’ SADDLE
1/1’ TWISTED LIZARD
2’ FORWAED FOLD
3’ BANDED OH DISTRACTION
1’ MID BACK SMR
1. W-U (0-14’)
A. STRETCHING 6’
- WORLDS’ GREATEST STRETCH
- PUPPY DOG
- PIGEON
B. AMRAP 6’
5 KANG SQ
5 IN-OUT
5 WB
40” ROW @STOP AT CHEST
20” SB BEAR HOLD
2. WOD_2 PERSONS TEAM
AMRAP 30’ (17-47’)
100M SB CARRY
40 WB SIT-UPS @TOSS TO WALL_1M HEIGHT
100M FARMER'S CARRY
400M ROWING
@CHANGE ANYWHERE
3. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ SEAL
2’ SEATED STRADDLE
1’ DOWN DOG
2’ MID BACK SMR
1. W-U (0-15’)
A. STRETCHING 6’
- LYING HAMS STRETCH
- TWISTED CROSS STRETCH
- FROG
- BOX/WALL LATISSIMUS WITH PVC
B. AMRAP 4’
20 ALT REV LUNGES
5 PRISONER SHOULDER ROTATIONS
10 WALL SQUATS
C. AMRAP 5’
3 PC
3 FR SQ
3 PUSH PRESSES
@ADD W
2. STR (17-29’) E2MOM
TEMPO ZOMBIE SQ @2211
6X3 @TARGET 55%
3. WOD_AMRAP 10’ (32-42’)
5 CURTIS P @43/30
12 BURPEES
4. ACC_3RFQ @BB (45-53’)
10/10 SL SPLIT SQ
10 Z - PRESSES
5. COOL-DOWN (54-60’)
2’ SADDLE
1/1’ TWISTED LIZARD
1/1’ THREAD THE NEEDLE
1. W-U (0-12’)
A. STRETCHING 6’
- COUCH STRETCH
- TWISTED CROSS STRETCH
- HIP 90/90 ROTATION
B. AMRAP 6’
40” ROW @STOP AT CHEST
20” JUMP ROPE
15M BEAR CEAWL
5 MAN MAKERS
2. WOD_FT (14-38’)
150 DU
50 M HSW @2XBEAR
2000/1600 ROW
100 SIT-UPS
30 MAN MAKERS @17.5/12.5
3. ACC_3 RFQ (40-48’)
100M FARMERS CARRY
15 BOX (GHD) HIP EXTENSIONS
4. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ SEAL
2’ SEATED STRADDLE
1’ DOWN DOG
2’ MID BACK SMR
1. W-U (0-14’)
A. STRETCHING 5’
- LYING HAMS STRETCH
- TWISTED CROSS STRETCH
- BOX/WALL LATISSIMUS WITH PVC
B. AMRAP 4’
10 KNEELING THORACIC ROTATIONS
5 IN-OUT INCHWORM
10 DEAD-BUGS
10 BAND PULL-APARTS
C. AMRAP 5’
3 CLEAN&J @ADD W
10” DIP HOLD @BOTTOM
10” DIP HOLD @TOP
2. WOD (17-27’) TC:10'
GRACE_BENCHMARK WOD @NOTE YOUR TIME!
30 C&J @61/43
3. STR (29-47’)
SUPERSET 3X/ REST AS NEEDED
80% MAX STRICT RING DIP (BASED ON LAST WEEK)
5 BENT OVER ROW @PAUSE 1” TOP,
THEN
+8-10 REPS @CONT.
4. COOL-DOWN (50-60’)
2’ FORWARD FOLD
2’ PUPPY DOG
2-2’ CALF X-BALL SMASHING
2’ DOOR FRAME STRETCH
1. W-U (0-12’)
A. STRETCHING 4’ @<30" HOLD EACH
- WORLDS’ GREATEST STRETCH
- TWISTED LIZARD
- PUPPY POSE STRETCH
B. AMRAP 4’
10 HIP 90/90 ROTATIONS
10 TOE TOUCH TO OHS
20 ALT TOE TOUCH
C. AMRAP 4’
30” ROW @STOP AT CHEST
20” SU
5 WB
1 WALL WALK
2. WOD_2 PERSON TEAM
6X (EACH) 3’ AMRAP (14-50’)
20/16CALS ROW
20 WB @9/6
+MAX REP:
-ODD_DU
-EVEN_WALL WALKS
@RESTING PARTNER NOW WORKS (3’W/3’R)
3. COOL-DOWN (50-60’)
2’ SADDLE
2’ PUPPY
1/1’ PIGEON
1/1’ CALF SMASHING
1/1’ X-BALL DELTOIDS
1. W-U (0-12’)
A. STRETCHING 4’ @<30" HOLD EACH
- LYING HAMS STRETCH
- TWISTED CROSS STRETCH
- PIGEON
B. AMRAP 4’
10 OHS AT WALL
10 PVC PASSES
20” HS HOLD
C. AMRAP 4’
100M RUN
3 DL @ADD W
3 HSPU
2. PVC SNATCH DRILL (13-16’)
5 BTN PP
5 BTN PUSH J
5 HH DIP+ HIGH PULLS
5 HH PSN
5 PSN
3. PSN (18-33’) E90”
3X3 HH PSN
3X2 HPSN
3X1 PSN
*ADD WEIGHT BW HEIGHTS
4. WOD_FT (35-50’) TC:15’
20-15-10-5 @200M RUN AFTER ROUNDS
- DEADLIFT @102/70
- HSPU @DEF PLATE (5CM)
5. COOL-DOWN (53-60’)
1’ SEATED FORWARD FOLD
1/1’ THREAD THE NEEDLE
1/1’ LYING SUPINE TWIST
1/1’ BANDED SHOULDER DISTRACTION