Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 burpees
10 abmat sit ups
10 back extensions
10 squats
Strength:
Power cleans 5x5
WOD1:
15-12-9-6-3
Hang power cleans
Thrusters
(115/75)
For time.
2 minute break.
WOD2:
40-30-20-10
Double unders
10-15-20-25
Wall balls (20/14)
For time.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 v ups
10 good mornings
10 prisoner lunge steps
Strength:
Bench press 5x5
30 dips
WOD:
3 box jumps (30 inch)
20 true push ups
16 sledge hammer swings (16/10)
25 meter walking lunge with plate overhead (45/25)
Run 250 meters
5 rounds for time.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Deadlifts 5x5
Straight leg deadlifts or good mornings 3x10
WOD:
8 sumo deadlifts (205/135)
50 meter prowler push (45/35)
8 kettle bell rows per side (70/45)
Row 250 meters
AMRAP 18 minutes
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 close grip push ups
10 ghd sit ups
10 good mornings
10 prisoner lunge steps
Strength:
Shoulder press 5x5
WOD:
Run 1 mile AFAHP
Then, 4 rounds of:
5 burpee pull ups
10 shoulder press (105/75)
15 kettle bell swings (53/35)
Run 100 meters with sandbag (75/50)
1 caving ladder climb
Post mile time and total time.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 strict pull ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Back squats 5x5
WOD:
1 up to 10 ladders
Fronts squats (145/105)
Heel claps
Clapping push ups
Accumulate 50 calories on the bike sometime during the WOD.
For time.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Deadlifts 5x5
Straight leg deadlifts or good mornings 3x10
WOD:
10 down 1 ladder
Double reverse grip deadlifts (185/135)
2 for 1 wall balls (20/14)
Row 300 meters after each odd round.
For time!
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 close grip push ups
10 ghd sit ups
10 good mornings
10 prisoner lunge steps
Strength:
Shoulder press 5x5
Power clean 5x5
WOD:
9 dumbbell push press (50/35)
9 sumo deadlift high pulls (95/65)
9 rope grip pull ups
9 calorie bike
AMRAP 20 minutes
Must do a 250 meter overhead barbell carry (95/65) sometime during the WOD.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 strict pull ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Back squats 5x5
WOD:
100 meter prowler push (45/35)
8 box jumps (24 inch)
12 front squats (135/95)
16 ghd sit ups
20 kettle bell rows (70/45) (10 per side)
4 rounds for time!
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Deadlifts 5x5
Straight leg deadlifts or good mornings 3x10
WOD:
3, 6, 9, 12...
Deadlifts (185/135)
Ball slams (40/25)
Jumping lunges/per side
AMRAP 17 minutes!
