“BILL & TED’S EXCELLENT ADVENTURE” Pre Wod: Run 30s on; 10s off X6 Level 1: 3 RFT 10 DB Press 5 Tarzan Climbs 15 Air Squats Level 2: 5 RFT 10 HSPU 5 Rope Climbs 15 Air Squats Level 3: 5 RFT 10 Deficit HSPU 5 Legless Rope Climbs 15 Pistols
“TICKLE ME ELMO” Strict Press Pre WOD: 8 Strict Press 75/45 8 TTB Every 2 Mins X4 Level 1: AMRAP 10min 12 KBS 35/18 8 Alt KB Press 10 KB Sit Ups Level 2: AMRAP 10min 12 KBS 53/35 8 Alt KB Press 10 KB Sit Ups Level 3: AMRAP 10min 12 KBS 70/44 8
“ELIZABETH” Clean Pre WOD: 1,2,3,4,5,6 RDL, High Pull, High hang PWR Clean, FS (5min Cap) BB only Level 1: 21-15-9 DB Cleans Box Dips Level 2: 21-15-9 Cleans 135/95 Ring Dips Level 3: 21-15-9 Cleans 185/135 Ring Dips
“EWWW…..” Level 1: 50 Step ups 30/24 40 Rack Rows 30 BW Lunges/Leg 45/35 20 Alt DB Snatch 25/15 20 10 V-Ups 35/25 Level 2: 50 Box Jumps 24/20 40 Pull ups 30 DB Lunges/Leg 35/25 20 Alt DB Snatch 35/25 10 WTD V-Ups 25/15 Level 3: 50 Box Jumps 40 Chest to Bar 30
“Beast Maker” 14 min AMRAP 200 m Prowler Push 10 DB Manmakers 10 Wtd K2E
“Carnival” 30s on, 15s to transition x 4 Handstand Holds Forward Rolls Over Unders OH Slam Ball Toss to Tires
“Up and At ‘Em” 4 RFT 10 Pull Ups 10 Box Jumps
“Flutterby” 12 min EMOM 3 Power Snatches (125/85) Odd: 20 DUs Even: 20 Flutters
“Plate Party” 20 Min AMRAP 400m plate run (25/15) 10 Prisoner squats 10 Plate Push Press 10 V Ups
“Body Wars” Tabata 20s on/10s off x 8 movt Air squats Mountain Climbers Push Ups KB Swings Battle Ropes
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