80 AIR SQUATS
70 SIT UPS
60 KB SWINGS 35/55
50 FRONT SQUATS 55/75
40 PUSH PRESS
30 THRUSTERS
20 BURPEES
10 PUSH UPS

200 MT RUN AFTER EACH MOVEMENT

WARM UP
5 MIN WORK ON YOUR DUBS!!!

200 MT JOG
10 BOX JUMPS
20 CAL BIKE

BAR HOLD CHALLENGE
ON THE CLOCK
HOW LONG CAN YOU HANG FROM THE PULL UP BAR?
POST TIME!

WOD

200 MT FARMERS CARRY 35/55(DB OR KB)
20 POWER CLEANS 95/135
20 PULL UPS
100 DUBS

20 HANG POWER CLEANS 105/155
20 PULL UPS
100 DUBS
200 MT FARMERS CARRY

WARM UP
200 MT JOG
50 SIT UPS

200 MT JOG
10 RENEGADE ROWS
10 DB SQUATS

WOD
6 MIN CAP
STATION 1
800 MT ROW
BURPEES OVER THE ROWER

STATION2
6 MIN CAP
800 MT RUN
DB SQUAT CLEANS 20/30

STATION 3
6 MIN CAP
50/60 CAL BIKE
WALL BALLS

2 MIN REST IN BETWEEN EVRY STATION
GOAL= FULL OUT ! GIVE YOUR BEST
SCORE = NUMBER OF REPS OF SECOND MOVEMENT OF EACH STATION.
TAKE NOTES!

PVC PROGRESSION
PASS THROUGH

200 MT ROW
2 RDS
30 SECS HAND STAND HOLD
5 OHS WITH EMPTY BAR

10-15 MIN

POWER SNATCHES WORK UP TO MEDIUM /HEAVY WEIGTH)
3-3-2-2-1-1

WOD
1-2-3-4-5-6-7-8-9-10
POWER SNATCHES
HAND RELEASE PUSH UPS

RX 65/95 HAND R PUSH UPS
RX+ 95/135 HSPU

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