A)
Deadlifts 4 sets, 3 rep – rest 90 sec between rounds
B)
EMOTM 3 Push Ups 1 Box Jumps (increase by 1 every min)
Keep adding a Box Jump until you can’t make it with in the minute
A)
Deadlifts 4 sets, 3 rep – rest 90 sec between rounds
B)
EMOTM 3 Push Ups 1 Box Jumps (increase by 1 every min)
Keep adding a Box Jump until you can’t make it with in the minute
A)
Double Under Practice 8 Mins
B)
Team WOD 4 Rounds For Time:
30 KB Swings
15 Box Jumps
15 Wall Balls
15 Burpees
15 Sit Ups
There will be a maximum oof 5 in each group! You will star 1 at a time and you cant start or move forward to the next exercse until the person in front of you had finished the exercese. If you complete an exercise quick, you get to rest. Time is called when the last person in the group finishes their 4th round.
BASE
A)
Handstand Practice
B)
5 MIN EMOTM
10 KB Swings
5 Squat Jumps
C)
12 MIN AMRAP
12 Push Ups
10 Deadlifts
8 Over Bar Burpees
CLIMB
A)
HSPU 3-3-3-3 – 90 sec rest between rounds
B)
5 MIN AMRAP
7 HR Push Ups
3 Squat Jumps
C)
12 MIN AMRAP
5 Med Ball Clean Wall Ball
10 Pull Ups
15 Sit Ups
A)
1 MIN AMRAP
30 sec Rest – 3 Rounds
B)
Push Press 5 Reps 3 Sets – 2 min rest between rds
C)
3 Rounds For Tine:
3 Wall Climbs
12 Walking Lunges
21 KB Swings
For Time:
Run 1200m
10 Toes To Bar
15 Front Squats
25 Push Ups
40 KB Swings
25 Push Ups
15 Front Squats
10 Toes To Bar
Run 1200m
A)
5 MIN EMOTM 7 Squats 7 Push Ups
B)
ANNIE:
50-40-30-20-10
Double Unders
Sit Ups
C)
Tabata Box Jump Step Downs
BASE:
A)
AMRAP Strict Pull Ups
B)
8 MIN EMOTM 5 HEavy KB Swings.
C)
5 Rounds:
10 Burpees
20 Push Ups
CLIMB:
A)
AMRAP Toes To Bar Unbroken
B)
8 MIN EMOTM 4 Fast Deadlifts
C)
5 Rounds:
5 Power Cleans
10 KB Swings
15 Sit Ups
A)
Strict Press 3 sets 5 reps – 2 min rest between sets
B)
Front Squats 3 sets 5 reps – 2 min rest between rounds
C)
10 Min AMRAP
10/7 HR Push Ups
10 Goblet Squats
10 Box Jumps
Run 200m
20 wall balls 9/6
10 pull ups
Rest 2 mins
Run 400m
10 Burpee box jumps 24/20
5 Push press 50/35
Rest 1 Min
Run 400m
10 Burpee box jumps 24/20
5 Push press 50/35
Rest 2 mins
Run 200m
20 Wall balls 9/6
10 pull ups
A)
Muscle Up, Handstand, HSPU Technique
B)
10 Min EMOTM
7 Burpees
C)
7 Rounds:
14 Squats
7 KB SDHP
14 Sit Ups
7 KB Swings