Author: arnie

WARM UP
10/15 CAL BIKE
25 MT LUNGES OUTSIDE

200 MT JOG
12 STEP UPS (6 EACH LEG)

WOD
4 RDS
24 FRONT RACK LUNGES
400 MT RUN
12 BOX JUMP OVERS
12 KNEES TO ELBOW

WARM UP
200 MT JOG
10 STRICT PRESS
100 MT RUN
10 GOOD MORNING

2 RDS OF DT WITH EMPTY BAR

WOD DOUBLE DT

DT
5RDS
12 D/L
9HANG POWER CLEANS
6 PUSH JERKS
400 MT RUN

DT
5 RDS
12 DL
9 HANG POWER CLEANS
6 PUSH JERKS
400 MT RUN

RX 1ST 5- RDS 65/95
RX 2ND 5-RDS 85/115

RX+ 1ST 5-RDS 95/135
RX+ 2ND 5-RDS 105/155

WARM UP
HANG FROM THE BAR FOR 30 SECS
200 MT JOG
10 FRONT SQUATS (EMPTY BAR)
10 PUSH PRESS
10 BALL SLAMS

20 CLUSTER
200 MT RUN
10 TOES TO BAR
10 KB SWINGS

20 POWER CLEANS
400 MT RUN
10 TOES TO BAR
10 KB SWINGS

20 SQUAT CLEANS
800 MT RUN
10 TOES TO BAR
10 KB SWINGS

BUY OUT
50 WALL BALLS

KB RX 35/55
RX+ 55/70

RX 65/95
RX + 85/115

5 MINS
SNATCH PROGRESSION

EMOM FOR 7 MINS

GOAL IS TO INCREASE WEIGHT EVERY RD

RX
2 POWER OR SQ SNATCHES 65/95
2 CTB PULL UPS OR 1 BAR MU

RX+
2 POWER OR SQ SNATCHES 95/135
2 RING MU

REST 2 MINS AFTER EVERY WOD

SCORE= WEIGHT YOU FINISHED YOUR LAST RD

RUN/ROW
5 MIN CAP
400 MT RUN ,ROW AS MANY CAL AS YOU CAN WITH TIME REMAINING

SCORE= TOTAL CAL

RUN/HOLLOW ROCKS
5 MIN CAP
400MT RUN . AS MANY HOLLOW ROCKS AS YOU CAN WITH TIME REMAINING

SCORE= TOTAL HOLLOW ROCKS

WARM UP
3 RDS
100 MT RUN
5 BACK SQUATS AND 5 STRICT PRESS WITH EMPTY BAR

5 BIKE CAL ARMS ONLY
5 BIKE CAL LEGS ONLY

5 SETS OF 5 REPS BACK SQUATS
60%- 70% OF YOUR MAX

10-9-8-7-6-5-4-3-2-1
PUSH PRESS 65/95
BACK SQUATS
ODD RDS- 1 ROPE CLIMB
EVEN RDS 1O V-UPS

WARM UP
STILL RECOVERING FROM MURPH
2 RDS ( NOT FOR TIME)
200 MT ROW
20 CAL BIKE

5 RDS
10-BOX JUMPS
15HANG POWER CLEANS 95/135
EVERY TIME YOU DROP THE BAR 5 BURPEES OVER THE BAR

AFTER WOD
200 MT SLED PULL/RUN
45/90