plank
Pre WOD
Wall Climbs 6 total
WOD
In teams of four, complete as many rounds as possible in 20 minutes of:
Row 400m
20 Burpees
50 feet Walking Lunges with Dumbbells
20 Wall Ball (20/14)
Only one partner works at a time. You can divide the work up any way you choose.
Post WOD
Max Strict Plank hold
mbC
Pre WOD
Bear Crawl beam walks 4 trips
Farmers walk (ahap) 120ft 3 trips
WOD
Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20/14
20 Pull-ups
10 Handstand push-ups
Post WOD
EMOM for 5 minutes complete 20 russian swings 70/53
dbs
Pre WOD
Beam Walks 8 trips backwards (burpee penalty 10)
With a partner row 250m while your partner is in the plank. 3 rounds
WOD
Death by Squats
Do one squat the first minute. 2 the second until you can no longer fit them in the minute.
Post WOD
100 DUs or 300 singles for time.
rocks
Pre WOD
beam walks
Push Press 4×3
WOD
3 rounds
50 Air Squats
7 MUs
10 Deadlifts 225/135
Post WOD
50 Supermans
50 Hollow Rocks
tgu
Pre WOD
Work on Headstands against wall. Practice kipping
Clean and Jerk work up 2 a heavy single
WOD
Row 800m
50 Wall Ball 20/15
40 Pullups
Post WOD
TGU 3×2 alternating
flex- arm hang
Pre WOD
Snatch 4×2 (squat)
WOD
5 rounds
4 Hang Cleans 155/115
8 Box Jumps (stage, 30/24)
120 ft sprint
12 T2B
4 Hang S quat Clean 155/115
rest 1 minute between rounds.
Post WOD
Max Flex- Arm Hang (chin over bar)
deck o cards
Pre WOD
Renegade Rows 30 total
Sumo Deads 5×3
WOD
Deck of Cards
Hearts – Squats
Spades – Push ups (hand release)
Clubs – V ups
Diamonds – KBS 53/35
1st joker – 50 burpees
2nd joker – 50 lunges w/ KB
face cards – 10
aces – 11
trooper
Pre WOD
Burgener
OHS 3X3
WOD
20 DB Snatch each arm (50/25)
20 Games pushups
15 DB Snatch
15 G pushups
10 DB Snatch
10 pushups
5 DB Snatch
5 pushups
Post WOD
max hang
jump squats
Pre WOD
Wall Walks 6 total
Seated Rope Climbs (amap)
WOD
100 Jump Squats
50 DUs
30 GHDs
20 Box Jumps 30/24
10 HSPU (regional standard)
Post WOD
Wrist and Ankle mobility
Ryan Russo affiliate cup
