400m Jog
+
5:00 @ Moderate Pace
5 Squat w/ :03 Pause
5 Super Mans
5 Primal Pass Throughs
5 Scorpions (per side)
“Happy 9th Anniversary Kristin”
9:00 AMRAP @ 80%
9 Thrusters (95/65)
9 Pull Ups
200m Run
2:00 Corpse Stretch
200m Jog
+
20m Frankensteins
20m Aligator Crawl
20m Hurdle Drill
20m Front Lunges w. Rotation
Level 1 (0 Strict Pull Ups)
10 Ring Pulls w/ :03 Negative
Rest :30
x 5
Level 2 (1-8 Strict Pull Ups)
5 Strict or 10 Kipping PU
Rest :30
x 5
Level 3 (8+ Strict Pull Ups)
7 CTB
Rest :30
x 5
2:00 rest btw sets
:60 Max Effort Rows
2:00 Rest
x 6
2:00 per leg
Abductor Roll Out
400m Jog
+
4 Mins @ Medium Pace:
10 Super Mans
10 Spider Mans
10 Aqua Mans (per side)
:30 Max Effort Rocks
:60 Rest
x 4
5 Rounds
400m Run
15 Hang Power Cleans (95/65)
RX+
(135/95)
:90 (per leg) Abductor Rumble Roll
200m Jog
+
10 Single Leg DL’s
10 Dive Bombers
10 Bird Dogs
10 Fire Hydrants
x 2
10:00 AMRAP
100m Farmers Walk (1.5/1)
20 Lunges
40 DU (120 Singles)
RX+
FW = (2/1.5)
2:00 Assisted Walk Squats
200m Jog
+
20m Lunges w/ Rotation
20m Reverse Lunges w/ Rotation
20m Aligator Crawl
20m Bear Crawl
20m Hurdle Drills
10 Min EMOM
Level 1 (0 Pull Ups)
8 Ring Pulls
Level 2 (1-5 Pull Ups)
3-4 Pull Ups
Level 3 (5+ Pull Ups)
6-7 Weighted or CTB
:30 Rest Btw Sets
20 Min EMOM
Even – 3 Power Cleans @ 70%
Odd – 7 Bar Facing Burpees
:90 Banded Super Front Rack
per arm
200m Jog
+
40m Frankenstein w/ Toe Touch
40m Duck Walk
40m Inch Worm
40m Knee Into Chest
40m Hurdle Drill
Add 5-10# from Last Week
10:00 AMRAP @ 80%
(115/75)
2 Hang Power Cleans
2 Push Press
4 Hang Power Cleans
4 Push Press
6 Hang Power Cleans
6 Push Press
8 Hang Power Cleans
8 Push Press……
RX+
(155/115)
Continue as far as you can in the 10:00
:90 Banded Distraction
per shoulder
100m Jog
+
4 Min @ Moderate Pace
5 Air Squats w/ :03 Pause
5 Dive Bombers
5 Spider Mans
5 Scap Push Ups
Level 1 (0 Strict HSPU)
:20 Static Hold @ top of Walk Walk or Hand Stand
x 5
Level 2 (1-8 Strict HSPU)
HSPU
3 x 6-8 UB
Level 3 (8+ Strict HSPU)
Deficit HSPU
3 x 4-5 @ 4″-6″
:60 rest btw sets
10 Rounds
10 KBS (1.5/1)
10 Goblet Squats (1.5/1)
10 Lunges (total)
Rest :30
RX+
KBS = 10 KB Snatch (1.5/1)
Lunges = Weighted w/ KB
2:00
Hamstring Smash w/ Lax Ball
Parter WOD
Buy In:
2:00 Max Slam Balls (30/20)
(One Team Member Working)
25:00 AMRAP
800m Run w. Plate (45/25)
120 Push Ups on Plate
400m Run w. Plate
60 S2O w. Plate
200m Run w. Plate
30 Walking Lunges w. Plate
100m Run w. Plate
Buy Out:
2:00 Max Burpees
(Both Team Members Working)
200m Jog
+
4 Min @ Moderate Pace
5 Air Squats w/ :03 Pause
5 Fire Hydrants
5 Bird Dogs
5 Cobras
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
2:00 Abductor Foam Roll (per leg)
200m Run w. Slam Ball
+
100m Slam Ball Lateral Toss
10 Min EMOM
Level 1 (0 Pull Ups)
7 Ring Pulls
Level 2 (1-5 Pull Ups)
3 Pull Ups
Level 3 (5+ Pull Ups)
5-6 Weighted or CTB
:90 Rest Btw Sets
“Death by……Coaches Choice… :)”
2:00 Banded Spider Man/Pigeon Hold
Per Leg
