2 Laps Jog
3′ Row
3′ Jump Rope
Dynamic Stretches
Partner WOD For Time (30′ Cap)
3 Rounds Each:
Partner A: 300m Run
Partner B: 8 Super Burpee box jumps
Switch when runner is done
As soon as you finish go right into
3 Rounds …
3 Rounds Warm up pace
300m Jog (from CF Door)
300m Row
100 Jump Ropes
Dynamic Stretches
4 Corners – 25’ Amrap (split into 4 groups)
Back Door
12e Wall Ball Lateral tosses into wall (20/14)
12 Hanging knee raises
12 Sandbag toss over …
3′ Bike
3′ Jump Rope
Dynamic Stretches
5′ Amrap Sprint
5e Lunge Jumps
5 Slam Balls
5 Plyo Pushups
For Time
300m Run
30 Wall Ball Catch and Release
30 V-Ups
30e Mountain Climbers
300m Run
25 Wall Ball
25 V-Ups
25e Mountain Climbers
300m Run
….
Down by 5 each round – …
2 Lap Jog
2′ Bike
2′ Jump Rope
16′ Amrap
20/16 Cal Row
15 Slam Balls
10 DB Lying to Standing
10e SA DB OH Walking Lunges
For Time
1-2-3-4..10
Rocket Jump
Mountain Climber (ea)
Right into
1-2-3-4…10
Pushup
V-up
2 Lap Jog
2 Rounds
7/5 Cal Bike
5 Inchworms
5e Lunge w/ OH Reach
Dynamic Stretches
Rotate Through 2x 1′ on/30″ off
DB Burpee to Thruster
Jump Rope (DU if you have them)
Bike
Side Plank Hold (Switch half)
(Everyone finishes on 600m Run after …
10′ Dynamic warm up
2 Rounds extended warm up 1′ on/15″ off
Bike
Jump Rope
Empty Sled March
1′ Rest
For Time (25′ Cap)
300m run
20 Box Jumps
20e MB Russian Twists
600m run
25 Plate Thrusters
25e Shoulder Taps (50 total)
900m run
30 Lunge Jumps (15e)
30 …
10′ Dynamic Warm up
8’ Amrap
200m Row
10 Super Burpee Box Jumps
Rest 2′
5x200m Run on 1:30 Interval
Rest 2′
6’ Amrap
9/7 cal Bike
8e DB Snatch (40/25lb)
Rest 2′
6’ EMOM
15m Sled Push (Blue/Yellow)
10 V-ups
5 Pushups
2 Rounds WU Pace
300m Run
75 Jump Rope
15 BW Squats
Dynamic Stretches/Running prep
1 Mile Time Trial (5 1/3 laps)(record for ZP)
10′ KB Amrap
8e SA KB Swing
8e SA KB Thruster
8e SA KB Bent over Row
*all one side, then …
2 Lap Jog
3′ Bike
Dynamic Stretches
8 Rounds on 2:00 Interval (4 each)
Alternate between:
1. 300m Run
And…
2.20 KB DL HP (24/16)
15 V-ups
10 Burpees
Rest 3′
4 rounds each
20″/10″(rotate after all 4 rounds of one exercise, let …
2 Lap Jog
2′ Bike
2′ Row
Dynamic Stretches
4x 2:30 Interval (right into the next round, choose your own rest)
200m Run + Amrap MB Slams
200m Run + Amrap Plate Thruster
200m Run + Amrap Plate straight leg sit ups
200m …
