Author: arnie

WARM UP
20 CAL BIKE
10 PUSH PRESS
10 GOOD MORNING

20MIN AMRAP
30 DUBS
15 PUSH PRESS 65/95
10 SDLHP

FRONT SQUATS
3-3-3-1-1-1

WOD 65/95

FRONT SQ- 200MTRUN-SIT UPS
5-RUN-25
10-RUN-20
15-RUN-15
20-RUN-10
25-RUN-5
20-RUN-10
15-RUN-15
10-RUN-20
5-RUN-25

PARTNER WOD

150 DUBS
75 PUSH UPS
400 MT RUN
75 PULL UPS
400 MT RUN
75 CLUSTERS 65/95
400 MT RUN
75 DB P SNATCHES 20/30
400 MT RUN
150 DUBS

5 MIN STRETCHING

WARM UP
5 TGU EACH ARM 25/35
200 MT RUN
10 LUNGES IN PLACE

5RDS
12-PUSH PRESS 65/95
12-FRONT RACK LUNGES
6 EVIL WHEELS
3 RING DIPS

RX+ 3 RING MU

5 MINS STRETCHING COACHES CHOICE

WARM UP
5 CAL BIKE ARMS ONLY
5 CAL BIKE LEGS ONLY
6 STEP UPS
10 BACK SQUATS WITH EMPTY BAR

5-10-15-20-15-10-5
BACK SQUATS 85/115
BOX JUMPS
KB SWINGS 35/55
1 ROPE CLIMB AFTER EACH RD

5 MINS STRETCHING COACHES CHOICE

SNATCH PROGRESSION WITH EMPTY BAR

WARM UP
2 RDS
SUICIDE RUN
5 OHS
5 PUSH UPS

WOD
3 RDS
400 MT RUN
12 POWER SNATCHES65/95
36 DUBS
12 TOES TO BAR
6 HSPU

2ND ROUND
12 HANG SQUATS SNATCHES

3RD RD
12 SQUATS SNATCHES

RX+ 95/135
STRICT HSPU