WOD: Option 1: A. Front Squat x 1 B. Open Workout 22.3 (12 min cap) 21 Pull-Ups 42 Double-Unders 21 Thrusters (95/65) 18 Chest2bar Pull-Ups 36 Double-Unders 18 Thrusters (115/75) 15 Bar Muscle-Ups 30 Double-Unders 15 Thrusters (135/85) Option 2: A. Box Back Squats mobility stength mod: 3-5 Rounds 60 sec Air Chair 40 foot Lunge 20 Squinge Squats B. For Time 30 Ring Rows 60 Hops (lateral or in place) 30 Single DB Thrusters 20 Ring Rows 40 Hops 20 Single DB Thrusters 10 Ring Rows 20 Hops 10 Single DB Thrusters
Uncategorized
WOD: Option 1: "Ride the Pine" 5 Rounds 10 DB Bench Press 200' Farmer's Carry 400m Run Option 2: EMOM x 25 GOAT
WOD: Option 1: "Lila" 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Ring Muscle-Ups (burpee pull-ups) Clean & Jerks (185/125) Option 2: "Eli" 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Double DB Curls Double DB Skull Crushers *200m Run after every EVEN round* *10 Deadlifts after every ODD round*
WOD: Option 1: 3 - 4 Zone AMRAP 3 - 3 - 3 - 4 15/12 Calorie Row 9 Burpee Box Jump Overs Max Toes2Bar rest 1 min between amraps Option 2: 7 Rounds 10/8 Calorie Bike 10 MB Knee Ups 10 MB Chest Pass 10 MB Sit-Ups
WOD: Option 1: A. Power Snatch + Hang Squat Snatch B. "Karabel" 10 Rounds 3 Power Snatches (115/85) 15 Wallballs Option 2: 20 min AMRAP 5 Slamballs 10 Weighted Drop-ins (each) 15/10 Cal Row 20 Alt V-Ups 25' Prowler Push
WOD: Option 1: 1000m Run 8 Rope Climbs 60 Bar facing Burpees 40 Toes2Bar 20 Deadlits (275/175) Option 2: 4 Rounds 10 MB Knee Ups 20 Plank K2E's 30 Half Swings 40 Air Squats 500m Row
WOD: Option 1: Open Workout 21.1 1 - 3 - 6 - 9 - 15 - 21 Wall Walks 10 - 30 - 60 - 90 - 150 - 210 Double-Unders Option 2: EMOM x 20 Banded March Banded Side Bends Bike Hang Deadlifts (75/55)
WOD: Handsome Devil" 5 Rounds 20 - 16 - 12 - 8 - 4 Devils Press 30 Sit-ups 50' DB Goblet Lunge Option 2: EMOM x 25 GOAT
WOD: Option 1: "Bane" 40 Handstand Push-Ups 20 Muscle-Ups 10 Rounds "Macho Man" Mods: DB Push Press, Burpee Pull-ups, strict Pull-ups, 40 Ring Rows "Macho Man" 3 Power Cleans (135/95) 3 Front Squats 3 Jerks Option 2: 2 Rounds 20 Ring Rows 20 Calorie Row 20 Push-Ups 5 Rounds of DB "Macho Man" 1 Round of DB "Macho Man" 3 DB Power Clean (Right side) 3 DB Front Squats 3 DB Jerks 3 DB Power Cleans (Left side) 3 DB Front Squats 3 DB Jerks
WOD: Option 1: A. 1 Snatch Pull + 1 Snatch High Pull + 1 Squat Snatch B. "Snake Bite" 21 - 15 - 9 Squat Snatches (95/65) Chest2Bar Pull-Ups mods: Power snatch into OHS, Power Snatch, Squat clean cob pull-ups, ring rows Option 2: 6 Rounds 16 DB Bench Fly's (20/15's) 16 DB Skull Crushers 16 DB Hang Snatches (50/35) 16 Floor2Bars 16 Alt V-Ups
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