Teams of 3, one person works at a time.
1000m row
100 push ups
800m row
80 slam balls (30/20)
600m row
60 v ups
400m row
40 burpees
200m row
20 box jumps
***Must switch every 200 meters on rower***
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
9-Minute AMRAP of:
15 Hanging Knee Raises
10 Deadlifts, 85# / 55#
5 Ground to Overhead, 85# / 55#
6-Minutes to Establish:
1-RM Clean and Jerk
20m Jog
20m Skip
20m Lateral Shuffle
20m Spider Man Lunges
20m Walking Quad Stretch
20m Walking RDL
20m Gate Open Openers
+
5 Squat Jumps
5 Mountain Climbers (R/L = 1)
5 Scorpions (per side)
x 2
+
:60 Russian Baby Maker Hold
At Home WOD***
10 Rounds for Time:
15 Air Squats
10 Burpees
5 Push Ups
Partner WODs:
Starting at 0:00
Buy in: 800m run or 1k row
(No score, the faster you are, the more time to recover before wod 2 ;))
Starting at 6:00
21-15-9
HRPU (rx+ HSPU)
Jump Squats
Partner A completes 21 HRPU and 21 Jump Squats; Partner B completes 21 HRPU and 21 jump squats…
Starting at 12:00
10 minute EMOM (partners alternate working minutes)
10 OH weighted lunges (25/45) (R/L = 1) then max burpees on plate
Starting at 23:00 – both partners working
Tabata mountain climbers(r/l = 1)
Tabata TTB/V-ups
2:00 Olympic Wall Squat Therapy
20m Walking Lunges w/ rotation
20m Walking RDL
20m Walking Quad Stretch
20m Knee Pull
20m Gate Opener
+
10 PVC Strict Press
10 PVC Pass Throughs
10 PVC Dead Lifts
10 PVC Ext Rotations (per side)
x 2
+
10 Squat Jumps
10 Mountain Climbers (R/L = 1)
10 Scap Push Ups w/ :03 Pause
x 2
OH Shoulder Mobility:
2:00 Banded OH Shoulder Distraction (per arm)
Partner
“Deck of Cards”
***Full Deck***
Hearts = Wall Balls
Spades = Box Jump/Step Downs
Diamonds = Burpees
Clubs = KBS (2/1.5)
Partners rotate exercises each card***
:90 Banded Pigeon Stretch (per leg)
4 Laps Jogging
4 Laps Skipping
+
5 Partner Burpee High Fives
5 Partner Push Up High Fives
5 Partner Sit Up High Fives
x 2
+
:60 Russian Baby Maker Hold
+
3:00
5 Primal Pass Throughs
5 Scorpions (per side)
5 Cat Cows
Partner Front Rack Mobility:
:20-:30 Holds
Barbell Partner Assisted Rack
or
Box Front Rack Partner Assisted
x 3-4
Partner “Half Cindy”
***For Quality not Reps****
10:00
5 Pull Ups
10 Push Ups
15 Air Squats
Rotate each round***
Shoulder Barbell Smash
2:00 Per Shoulder
5 Laps Jogging to Start
+
5 Rounds
10m Bear Crawl
10m Inch Worm
10m Alligator Crawl
10m Duck Walk
5:00 to Practice Spotting & Bailing from Squats in a Safe and Efficient Manner — Only use approx 15-25% of 1RM
Partner WOD
***Not for Time****
250m Row
10 Burpees
x 10
RX+
Burpee over Rower
Quad Barbell Smash
2:00 Per Leg
Teams of 2!
Buy in:
2:00 max air squats
1:00 rest
6:00 amrap
(score: reps – 90 reps per round)
40 slam balls (30/20)
30 pull ups/60 ring rows
20 burpees
1:00 rest
6:00 amrap
(score: total calories)
Max calories on the rower
Alternate every 250m
1:00 rest
6:00 amrap
(score: reps – 60 reps per round)
20 kbs (1.5/1)
20 goblet squats (1.5/1)
20 plate push press (45/25)
1:00 rest
Buy out:
2:00 max sit ups
One partner works at a time.
20m Jog
20m Lateral Shuffle
20m Skip
20m Walking Quad
20m Walking RDL
20m Knee Pull
20m Gate Opener
+
4:00
5 Air Squats
5 Push Ups
5 Scorpions
Scaled:
8-10 Weighted Ring Pulls (:03 Pause at top); rest :30
6-8 Weighted Scap Pulls on Bar: Rest 2:00
x 2
For Time:
150 Wall-Ball Shots, 20# / 14#
Compare to 1/27
:60 Hamstring Smash w/ Lax Ball or
:60 Hamstring Smash w/ Barbell
4 Laps Jogging
4 Laps Skipping
+
20m Spider Man Lunges
20m Inch Worms
+
4:00 “Deck of Cards”
Diamonds = Slam Balls
Spades = Pull Ups/Ring Pulls
Hearts = Push Ups
Clubs = V-Ups
@0:00
For time
9-15-21
Push Press (95/65)
Step Ups (24/20)
Bar Starts on Ground
@12:00
Tabata Hollow Body Hold
@18:00
10:00 AMRAP @80%
20 Weighted Walking Lunge Steps (45/25)
:30 Front Leaning Rest
10 No Push Up Burpees
@ 32:00
14:00 EMOM
E – 10 Goblet Squats + 5 KBS (1.5/1)
O – 2 Wall Walk or 5 HSPU + 10 HRPU
2:00 Banded Hamstring Pull
4 Laps Jogging
4 Laps Skipping
4 Laps Shuffle
+
20m Walking Lunges
20m Gate Openers
20m Walking RDL
20m Walking Lunges
+
3:00
5 Scap Push Ups
5 Dive Bombers
5 Rocking Sumo Squats
RX+
HSPU
3:00 Front Rack Mobility
Partner For Time:
25-20-15-10-5
Row (Cals)
Slam Ball (30/20)
You go…I go….
Partner A 25 Cals…25 Slam Balls….
Partner B 25 Cals….25 Slam Balls….
:90 Russian Baby Maker Hold
