Pre-WOD 5 min AMRAP 5 Box Jumps 5 Box Pass Thrus 10 Bicycles WOD 15-12-9-6-3 Pull Ups Back Squats (from floor) 50m Prowler Push after each round
Pre-WOD 3rds: 8 KBSDHP 16 mtn climbers WOD 4rds 8 pwr cleans 400m run
Pre-WOD 5-10-15 V-ups and Slam Balls WOD 15.3
Pre-wod 5 deadlifts, 10 DU’s, 10 deadlifts, 20 DU’s, 15 deadlifts, 30 DU’s WOD – “Run for Your Life” 40 thrusters 400m run 40 T2B 400m run 40 burpees 400m run
Pre-wod 4min amrap 2/side Turkish get ups 8 Vups WOD – “Hellacious Half Minute” :30 on/ :15 rest 8 rounds of each Jump squat Bb row Box jumps MNT climbers Med ball cleans
Pre-wod 1-10 strict press 10-1 slam balls WOD – “Swingshot” 10min AMRAP 10 KBS 10 WBS *emom 10 DU’s
Pre-wod 3rnds/partner P1- tire flips P2- 200m run WOD – “Magic 8 Ball” 8 RFT 8 Bb front rack lunge (2:1) 8 Bb floor wipers 8 HR push up 8 sit ups
Pre-wod 8min emom Odd-6 hang power snatch Even- 8 back squat WOD – “15.2″ L3 0:00-3:00 10 ohs (65/95) 10 chest to bar pull ups X2 3:00-6:00 12 ohs (65/95) 12 chest to bar pull ups X2 6:00-9:00 14 ohs (65/95) 14 chest to bar pull ups X2 Until you get caught L2 0:00-3:00 10
Pre-WOD: 2 min test: sit up WOD: “threesome” For time 30 wall balls 300 m row 30 pull ups 300m row 30 power cleans 300m row
Pre-WOD: 2 mins to establish either max distance handstand walk or max handstand hold Wod: “Interval Insanity” For total reps 1:00 on/ :30 offx3 KBS Double Unders Shoulder to over head V-ups
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