Team WOD (3 person teams)
AMRAP 30 minutes
100 Box Jumps (24/(20)
100 Cal Row
100 Wall Balls (20/14)
100 Air Squats
100 Hang Cleans (115/75)
100 Burpees
100 T2B
All reps cumulative
One person working at a time
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
6 Mins:
5 Bow & Bends
5 Single Leg DL
5 Prone Single Leg Raises
5 Bird Dogs
5 Scap Push Ups
QL Stretch w/ Lax Ball
Tabata Sit Ups
Rest 1 minute
Tabata Push Ups
Rest 1 minute
Tabata Wall Balls
Foam Roll IT Band
+
Banded Bully Stretch
Dyanamic Warm Up
+
3 Rounds:
10 PVC Pass Throughs
10 PVC Dead Lifts
10 PVC Strict Press
10 Second External Rotations (Each Shoulder)
10 PVC Over Head Squat
10 Scapula Push Ups
Partner 14 Min AMRAP @ 80%
150m Row
15 Slam Balls (30/20)
RX+
8 KB Snatch per Arm (1.5/1)
Anterior Smash w/ Lax Ball
+
T Spine Foam Roll/Lax Ball Roll
Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause
Candle Stick Practice
Plyo Box Practice
Super Front Rack (w/ band)
Tricep Smash (w/ bar in rack)
Lactic 1:1
60 Seconds Work:60 Seconds Rest
Max Burpees
x7
Front
Banded Pigeon Stretch
+
Russian Baby Makers (30 sec on/30 sec off) x 3
6 Mins:
5 Bow & Bends
5 Single Leg DL
5 Prone Single Leg Raises
5 Bird Dogs
5 Scap Push Ups
Work on kipping if you have ring dips
Work on negatives and locking out with active shoulders if you do not have ring dips
QL w/ Lax Ball
T-Spine on taped Lax Ball or Foam Roller
7 Min AMRAP
Row 150m
25 Wall Balls (20/14)
15 Burpees
RX+
Run 200m
Wall Balls w/ Slam Balls (30/20)
KB Psoas
Banded Hamstring Pulls
