Author: arnie

WARM UP
3 STATIONS
30 SEC ON 15 0FF X 4 EACH STATION
1- PLANK
2-ROW
3-BIKE

POST COMMENTS OF TOTAL CAL
REST 2 MIN

WOD
40-30-20-10
RENEGADE ROW 20/30
20-15-10-5
D/L 135/185
100 MT FARMERS CARRY AFTER EACH RD 35/55

RX+ 155/225
KB 45/70
DB 20/30

WARM UP
3 MIN ON THE BIKE
WITH EMPTY BAR
10 FRONT SQUATS
10 GOOD MORNING
10 OHS

5-10 MIN
SNATCH PROGRESSION

SNATCH E.M.O.M-13 MIN POWER OR FULL ( CHALLENGE YOURSELF)

3 SNATCHES EVERY MIN ON THE MIN FOR 5 MIN @70%
2 SNATCHES EMOM X5MIN @ 80%
1 SNATCH EMOM X3 @90%

SCORE= FINAL WEIGHT

WARM UP
3 MIN ON THE BIKE
WITH EMPTY BAR
10 FRONT SQUATS
10 GOOD MORNING
10 OHS

5-10 MIN
SNATCH PROGRESSION

SNATCH E.M.O.M-13 MIN POWER OR FULL ( CHALLENGE YOURSELF)

3 SNATCHES EVERY MIN ON THE MIN FOR 5 MIN @70%
2 SNATCHES EMOM X5MIN @ 80%
1 SNATCH EMOM X3 @90%

SCORE= FINAL WEIGHT

CORE BLAST
20 V-UPS
1 ROPE CLIMB
30 HOLLOW ROCKS
1 ROPE CLIMB
40 ABMAT SIT UPS
1 ROPE CLIMB
50 GABBY’S SIT UPS
1 ROPE CLIMB

RX+ LEGLESS

SPEND 10-15 MIN
BARBELL HIP THRUST (USE BENCH OR BOX)
4 SETS OF 10 REPS ( ADD WEIGHT AS NEEDED)

REST BETWEEN SETS WHILE TAKING TURN USING THE BENCH

WOD
E.M.O.M X 7 MIN
20 DUBS
AS MANY KB SWINGS 35/55 AS YOU WANT/CAN WITH TIME REMAINING .
MUST START THE DUBS ON TOP OF EVERY MIN

REST 2 MIN

FOR TIME
50 MT WALKING LUNGES
15 BOX STEP OVER HOLDING 1 KB

24MIN AMRAP

800 MT RUN IN THE BEGINNING AND @ 10 MIN MARK FOLLOWED BY 50 AIR SQUATS

RD 1-
2- PULL UPS
4 PUSH UPS

RD2-
4 PULL UPS
6 PUSH UPS

RD3
6 PULL UPS
8 PUSH UPS

RD4
8 PULL UPS
10 PUSH UPS
…. KEEP GOING

ALL OUT!
4 RDS
400 MT RUN
20 BURPEES

4 RDS
200 MT RUN
20 FRONT SQUATS 55/75

0-10 MIN
8 THRUSTERS 65/95
4 DEVIL PRESS 20/30

10-15 MIN
800MT RUN REST WITH TIME REMAINING

15-25 MIN
6 D/L 155/225
12 BOX JUMP OVERS