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WARM UP

Warm Up 13 – Abs (No Measure)

2 min Jump Rope

4 Rounds

:15 Side Plank

:15 Other Side Plank

:15 Hollow Rock

:15 Superman

MOBILITY

Thread the Needle – Hold :30 each side (No Measure)

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

STRENGTH

Push Press (5 EMOM x 5)

REST

4 min

WOD

Row Burp (4 Rounds for reps)

3 min Row

Rest 2 min

3 min Burpees

Rest 2 in

3 min Row

Rest 2 min

3 min Burpees

Score is total reps per Row Burpees, Row, Burpee

Row Burp (4 Rounds for reps)

3 min Row

Rest 2 min

3 min Burpees

Rest 2 in

3 min Row

Rest 2 min

3 min Burpees

Score is total reps per Row Burpees, Row, Burpee

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WARM UP

Warm Up 8 (No Measure)

Your Choice

Row 500m/Run 400m/100 Jump Ropes

4 min AMRAP

10 Dislocators

10 Rotators

10 Good Mornings

10 Overhead Squats

MOBILITY

Worlds Greatest Stretch x 5 each side (No Measure)

Walking Figure 4 x 6 each leg (No Measure)

WOD

20 AMRAP Pull HS OHS (AMRAP – Rounds and Reps)

20 AMRAP

5 Pull Ups

10 Hang Snatch

15 Overhead Squats

RX- 75/55

RX+ 95/65

M1- 55/45, Jumping PU

M2- 45/35, ring rows

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WARM UP

Warm Up 12 (No Measure)

4 min AMRAP

20 Dislocators

10 Wall Facing Squats

10 Push Ups

10 Sit Ups

MOBILITY

Bird Dog – 10 each leg (No Measure)

Squat Prog on Wall MOBILITY (No Measure)

STRENGTH

Back Squat (10 E2MOM 3-2-2-1-1)

Back Squat (10 E2MOM 3-2-2-1-1)

Back Squat (10 E2MOM 3-2-2-1-1)

REST

4 min

WOD

12 AMRAP RKBS, KBS, KBSnatch (AMRAP – Rounds and Reps)

12 min AMRAP

30 Russian Kettlebell Swings

40 Double Unders

20 Kettlebell Swings

40 Double Unders

10 Alt Kettlebell Snatch

40 Double Unders

Basics- 1:1 Jump Ropes

RX- 53/35

RX+ Same

M1- 35/26 2:1 JR

M2- 26/18, 1:1 JR

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WARM UP

Warm Up 9 (No Measure)

4 min AMRAP

10 Jumping Jacks

10 Lateral Lunges

10 Bird Dogs

10 Left Leg Swings

10 Righ Leg Swings

10 Burpees

MOBILITY

CAA Stretch (No Measure)

Band Rotator Stretch- 2x ea arm :15 hold (No Measure)

WOD

21-18-15-12-9-6-3 STOH 200M RUN (Time)

21-18-15-12-9-6-3

Shoulder to Overhead

200m Run

Basics – Dumbbell S2OH

RX-75/55

RX+- 95/65

M1- 55/40

M2- 40/30

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WARM UP

Warm Up 14 (No Measure)

14

6 min AMRAP

10 Large Arm Circles – Foward

10 Large Arm Circles – Backward

10 Jumping Jacks

10 Leg Swings Forward/Back

10 Leg Swings Side/Side

10 Jumping Squats

MOBILITY

Lying Rotator Stretch 5 per arm MOBILITY (No Measure)

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

WOD

Rodabaugh (Time)

60 Wall Balls

50 Deadlifts

40 Box Jump Overs

30 Toes to Bar

20 Cleans

10 Snatches

RX- 20/14#, 10/8′, 135/95, 24/20″

RX+- 10/10′, 155/105

M1- 14/10# 95/65, 20/16″

M2- 10/6#, 65/45, Step ups

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WARM UP

Warm Up 5 (No Measure)

:30 Samson Stretches

:30 Jumping Jacks

:30 Spiderman Stretch

:30 Jumping Jacks

:30 Large arm circles

:30 Jumping Jacks

:30 Leg Swings, 5 each leg

:30 Jumping Jacks

MOBILITY

Thread the Needle – Hold :30 each side (No Measure)

Walking Figure 4 x 6 each leg (No Measure)

WOD

10 RFT BR, OHWL, PUSH (Time)

10 Rounds

100m Burden Run w/ Bumper

10 OH Walking Lunge w/ Bumper

5 Push Ups

Basics – 7 Rounds, no bumper

RX- 25/15

RX+ 35/25

M1- 15/10

M2- No Bumper

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WARM UP

Warm Up 6 (No Measure)

4 min AMRAP

10 Big Arm Circles Forward

10 Big Arm Circles Backward

10 Jumping Jacks

5 Push-ups

10 V-ups

5 Jumping Squats

MOBILITY

Heel Cord Stretch x 10 each leg (No Measure)

Wall Quad Stretch MOBILITY (No Measure)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups