Category: WOD

Warm-up:

• General Next Generation Gym warm-up
• Warm-up WOD 1 round
  • 10 KB Romanian Deadlift
  • 10 Burpee Wall Ball
  • 10 DU

 

MetCon:

2 rounds for time

RX

• 24 Deadlift 135/93
• 24 Box Jump 20/16
• 24 Wall Ball 20/14
• 24 Bench Press 135/93
• 24 Box Jump 20/16
• 24 Wall Ball 20/14
• 24 Power Clean 135/93

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Fitness/Recovery

• 15 Deadlift 95/63
• 15 Step-up 20/16
• 15 Wall Ball 14/8
• 20 Push-up
• 15 Step-up 20/16
• 15 Wall Ball 14/8
• 15 Power Clean 95/63

Warm-up:

• 3×250/200 m. Row
• 2×10 Jumping Air Squat
• 3×8 Bulgarian Split Squat
• 3×8 Hip Thrust
• 3×5 Pause Squat

 

Skill/Strength:

Back Squat

7×5 @ 75% – EMOM

 

MetCon:

8 min. AMRAP

RX

• 12 Box Jump 20/16
• 10 Ball Slam 30/20
• 8 Plate Sit-to-Stand 45/25

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Fitness/Recovery

• 12 Step-up 20/16
• 10 Ball Slam 30/20
• 8 Plate Sit-to-Stand 25/15

Warm-up:

• 20/15 cal. Assault Bike
• 75 SU
• 10 (ea.) Lunge
• 10 KB Front Squat
• 10 (ea.) Single-arm KB Swing
• 10 (ea.) DB Bent-over Row
• 10 PVC Overhead Squat

MetCon:

10 rounds for time

RX

• 5 Strict C2B Pull-up
• 10 Dumbbell Movement* 40’s/25’s
• 15 PVC Overhead Squats

* Dumbbell Movements

• rd 1 Push Press
• rd2 Burpee
• rd3 Power Clean
• rd4 Bench Press
• rd5 Lunge
• rd6 Front Squat
• rd7 Bent-over Row
• rd8 Snatch
• rd9 Deadlift
• rd10 Thruster

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Fitness/Recovery

• 5 Body Row
• 10 Dumbbell Movement* 25’s/15’s
• 15 Air Squats

* Dumbbell Movements

• rd 1 Push Press
• rd2 Burpee
• rd3 Power Clean
• rd4 Bench Press
• rd5 Lunge
• rd6 Front Squat
• rd7 Bent-over Row
• rd8 Snatch
• rd9 Deadlift
• rd10 Thruster

Warm-up:

• 3 – 300/200 m. Row
• 3×8 ea. arm DB Row
• 3×5 Band Face Pull
• 3×8 KB Deadlift + 3 Shrugs
• 3×10 Barbell Curl

 

Skill/Strength:

Bent Over Barbell Row

5×5 @ 70% – EMOM

 

MetCon:

10 min. AMRAP

RX

• 30 DU
• 20 (10 ea. arm) KB Snatch 44/25
• 10 T2B

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Fitness/Recovery

• 50 SU
• 20 KB Swing 44/25
• 20 Sit-up

WOD:

FREAK

1 round for time

Teams of 2 – each athlete complete the below listed work

FRAN

• 21 Thruster 95/63
•  21 Pull-up

EVA

• 800 m. Run
• 30 KB Swing 70/53
• 30 Pull-up

ANNIE

• 50 DU
• 50 Sit-up

KELLY

• 400 m. Run
• 30 Box Jump 20/16
• 30 Wall Ball 20/14

Warm-up:

• 2 – 10 Seal Jacks + 5 MB Chest Press
• 3×8 each arm DB Bent-over Row
• 3×5 “313” Push-up
• Start Ramping up for 3 rep Personal Best

 

Strength/Skill:

Bench Press

• work your way up to a 3 rep PB

 

MetCon:

for time

RX

• 10-9-8-7-6-5-4-3-2-1 Dip
• 1-2-3-4-5-6-7-8-9-10 Hang Clean 115/78

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Fitness/Recovery

• 10-9-8-7-6-5-4-3-2-1 Push-up
• 1-2-3-4-5-6-7-8-9-10 Hang Clean 75/53

Warm-up:

1 round

• 175 m Run
• 10 Push-up
• 175 m. Run
• 20 KB Swing – American

7 min.

• Hollow Body Rock from Pull-up Bar

 

MetCon:

RX

5 rounds for time

• 9 Handstand Push-up
• 15 Pull-up
• 21 KB Swing – American 53/35
• 400 m. Run

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Fitness/Recovery

4 rounds for time

• 9 Push-up
• 15 Body row
• 21 KB Swing – American 44/25
• 175 m. Run