310818
W/u
4 Sets of
6 Broad Jump (1m)
6 V-Ups
Wod
AMRAP 6′
8 Hang Power Clean 50/35
8 Toes To Bar
2′ rest
AMRAP 3′
4 Hang Power Clean 50/35
4 Toes To Bar
C/o
Team of 2
50 Wall Ball over the Bar 9/6
W/u
4 Sets of
6 Broad Jump (1m)
6 V-Ups
Wod
AMRAP 6′
8 Hang Power Clean 50/35
8 Toes To Bar
2′ rest
AMRAP 3′
4 Hang Power Clean 50/35
4 Toes To Bar
C/o
Team of 2
50 Wall Ball over the Bar 9/6
W/u
500m Run
Wod
3RFT
20 DB Hang Clean & Jerk 22,5/15 (10+10)
15 Sit-Ups
10 Box Jump Over 60/50
C/o
Work on
Rolling Squat
W/u
Athletic Drills
Wod
For time
750m Run
60 Double Unders
45 Burpees to target
60 Double Unders
750m Run
C/o
For time
100m Walking Lunges
W/u
4RNFT
10″ Jumping Jack
8 Rev. Lunges
6 Squat Jump
Wod
AMRAP 12′
Ladder Up 2, 4, 6…
Pull Ups
Handstand Push Ups
10 Jumping Lunges after each round
C/o
Tabata
Double Unders
W/u
3RNFT
10 Sit-Ups
8 Squat Jump
6 Worm Walk
Wod
15′ to find 1RM of
Power Snatch +
Overhead Squat
C/o
For time
30 Overhead Squat @60% found
W/U
500m Run
Wod
Team of 3
For time
3k Row
then
3RFT
30 Synchro DB Snatch 22,5/15
30 Toes To Bar
C/o
🙂
W/u
PVC Warm Up
Wod
For time
21-15-9
Sumo Deadlift High Pull 50/35
Push Press 50/35
Box Jump Over
C/o
3 x Max Strict Pull Ups
W/U
Mobility Routine
Wod
5RFT
10 American Swing 24/16
10 Hang Power Snatch 40/30
10 Back Rack Lunges 40/30
C/o
500m Run
W/U
Tabata
Air Squat & Plank
Wod
4 sets of
3’00” on, 3’00” off
3RFT
6 Pull Ups
12 Push Ups
then
Wall Ball 9/6 for max reps
C/o
3 x Max Reps Wall Climbing
W/U
3RNFT
10 Sit Ups
10 Duck Walk
10 Worm Walk
Wod
For time
“Nancy”
5RFT
400m Run
15 Overhead Squat 40/30
C/o
3 x Max reps of Press 40/30
W/U
10 Down & Up
10 BB Glute Bridge Raises
30″ Superman Position
Wod
For time
Cash in: 50 Jumping Lunges
then
5 Rounds of
6 Hang Squat Clean 60/40
12 Burpees over the barbell
C/o
50 V-Ups
W/u
Tabata
Air Squat & Push Ups
Wod
Team of 2
200m Run with KB 24/16
60 KB Goblet Squat 24/16
60 Burpees h/r
60 American Swing 24/16
60 Burpees h/r
60 KB Goblet Squat 24/16
200m Run with KB 24/16
C/o
#EnjoyTheRaider
W/u
2RNFT
10″ Plank
10 Back extension
10 MB Thruster
Wod
For time
40 DB Snatch 22.5/15
30 Wall Ball 9/6
40 ABmat Sit Ups
30 Wall Ball 9/6
40 DB Snatch 22.5/15
C/o
3 x 10 DB Curl
W/u
3RNFT
10 Air Squat
10 BB Jump
10 BB High Pull
Wod
For Time
21/15/9
Box Jump 60/50
Power Clean 40/30
Chest to Bar Pull Ups
C/o
3 sets of
Handstand Walk Circle Box
W/u
500m Row
Wod
4 sets
3′ on, 3′ off
10 Handstand Push Ups
10 Deadlift @100/70
Row for max Cal
C/o
3 x 5 Row Pike Ups
W/u
Athletic Drills
Wod
AMRAP 12′
Cash in: 100 Double Unders
then
10 Power Snatch 50/35
8 OH Rev. Lunges 50/35
C/o
3 sets of
Hold Chin Ups ME
W/U
6RNFT (3 each)
10m Wheelbarrow Carry +
10 Air Squat
Wod
8RFT
10 Thruster 50/35
10 Sumo Deadlift High Pull 50/35
250m Run with Medball (together)
C/o
🙂
W/U
500m Run
Wod
3 Rounds of
AMRAP 3′
20 Burpees h/r
Ring Row Feet elevated for max reps
Rest 1′
C/o
50 V-Ups
W/u
3RNFT
10 Horse walk
10 Duck Walk
10 Sneaking Ape Forward
10 Crab Walk Forward
Wod
15′ to find
3RM Push Jerk
then
AMRAP 5′
5 Push Jerk 80%3RM
10 Air Squat
C/o
Tabata
Double Unders
W/u
Agility drills
Wod
For time
200m Run
2 Hang Power Clean 50/35
200m Run
4 Hang Power Clean 50/35
200m Run
6 Hang Power Clean 50/35
200m Run
8 Hang Power Clean 50/35
200m Run
10 Hang Power Clean 50/35
C/o
3 x ME Ring Pull Ups
W/u
3RNFT
10 KB Deadlift 16/12
10 KB Goblet Squat 16/12
6 KB Halo 16/12 (3+3)
5 KB Sumo Deadlift High Pull 16/12
Wod
EMOM 20′ (for max reps)
40″ on 20″ off
Min 1: Cal Row
Min2: Ring Dips
Min3: Push Ups
Min4: Jumping Lunges
C/o
Stretching For Shoulders and Legs
W/u
3RNFT
10 Hindu Push Ups
10 Air Squat
10 ABMat Sit Ups
30″ Plank
Wod
AMRAP 7′
10 American Swing 24/16
8 Lateral Burpees Over KB
6 Toes to Bar
C/o
3 Rounds
200m Run ME
Rest 45″
W/u
3RNFT
10 Lunges
10″ Plank
20 Climbers
Wod
Team of 2
AMRAP 16′
Ladder Up 4, 8, 12…
Hang Power Clean 40/30
Front Racked Reverse Lunges 40/30
after each round perform 20 Push Ups
C/o
#EnjoyTheRaider
W/u
500m Run
Wod
AMRAP 3′
Double DB Burpees 22.5/15
1′ rest
AMRAP 3′
Cal Row
1′ rest
AMRAP 3′
Burpees
C/o
40m Double DB Bear Crawl
W/u
Athletic Drills
Wod
4RFT
30 Double Unders
20 Wall Ball 9/6
10 Deadlift 90/60
C/o
Accumulate 3′ of
Hollow Position
W/u
3RNFT
6 Worm Walk
8 Air Squat
10″ Jumping Jack
Wod
3RFT
10 Cluster 50/35
500m Run
C/o
3 x ME Toes to Ring