Pre WOD 8:00:00 AMRAP 10 DB Man Makers 10 V-Ups 10 DB Thrusters 10 V-Ups WOD 50 Med Ball Toss 20 Heavy Slam Ball Atlas Toss 20 Step Lunge 1:1 40 Med Ball Toss 15 Heavy Slam Ball Atlas Toss 15 Step Lunge 1:1 30 Med Ball Toss 10 Heavy Slam Ball Atlas Toss 10
For time: 500 Meter Row 21 box jump overs 15 Front Squats (115/75 lbs) 9 T-2-B 500 Meter Row 9 T-2-B 15 Front Squats 21 Box Jump Overs 500 Meter Row
Pre WOD 12:00 EMOM 3 hang Power Snatch practice Remaining time do bar hop burpees WOD 10-8-6-4-2 or (5,4,3,2,1) Pull-ups or Muscle Ups 25-20-15-10-5 Kettlebell Swings @ 53/35-lbs 50-40-30-20-10 Abmat Sit ups * Run 200 meters BEFORE each round
WOD (Sexy Sixty) 60 Reps of each movement (Break up reps however athletes feels comfortable. Start with any of the 4 movements and do as many reps as he/she feels comfortable then switch movements and chip away at that one. Time stops when all 60 reps of each of the 4 movements have been completed).
(Two Groups) Group One Rows for 1:00 min Group Two Practice Hang “Power” Clean (Switch after each minute during a :30 break) 1:00 active :30 switch break 1:00 active :30 switch break 1:00 active :30 switch break 1:00 active :30 switch break 1:00 active :30 switch break 1:00 active :30 switch break 1:00 active ———
20min AMRAP 200m run 5 pull-ups 10 T2B 15 push-ups
WOD 20:00 minutes total time See how far you can get or how many times through. Score total reps accomplished in 20:00 min 150 Med Ball Toss 20/14 90 DU 20 Pull Ups Scaled option for beginners 100 Med Ball Toss 14/8 200 Singles 20 Rack Rows
Warm Up: 3 Rounds 6 RDLs 10 Box Step Ups 8 DB Push Press (Light) TriLife: 5min AMRAP 25 Box Taps 10 Box Dips 25 Box Taps 20 Grasshoppers then Core 50 Russian Twist 20 Alt. Toe Toches 20 Hip Raises 20 Leg Raises WOD: 13 AMRAP 400m Run/ Row 10 Box Jumps 6 Deadlifts
Warm Up: 400m Run Then 3 Rounds 10 PVC Good Mornings 10 PVC Pass Thrus 10 Push Ups TriLife: 4min AMRAP 30 Single Unders 10 KBSDHP (light) 20 Flutter Kicks then Core 50 Partner Leg Throws 50 Partner WB Sit Ups WOD: 6RFT 20 Double Unders 15 Sit Ups 10 KBS 5 Pull Ups
Warm Up: 4 Rounds 25 Jumping Jacks 20 Elevated Heel Taps 10 Squats TriLife: 20s on 10s off x5 Mountain Climbers Alt. Toe Touches Push Ups Slam Balls WOD: For Time 10 DB Press 20 DB Front Squat 30 DB Russian Twist 40 DB Lunge 30 DB Russian Twist 20 DB Front Squat 10 DB
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