12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
4 Rounds for Time: (15’ Cap)
300m Run
15 KB Swings (24/16kg)
9 Super Burpees
30” on/15” off x 3 Rounds:
1. KB Goblet Squat Clean
2. Side Plank Dips (L)
3. Side Plank Dips …
12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Every 6:00 x 5 Sets:
For Time: (3:30 Cap)
16 SA DB Hang C&J (40/25#)
300m Run
16 SA DB Front Squats (40/25#)
Target time is 2:00-3:00 (1:1 – 1:2 work to rest …
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3’ Jump Rope
3’ Row (Easy Pace)
Dynamic Stretches
2K Row Time Trial
Facility Records:
Men: 6:23 (Zach Krish)
Women: 7:44 (Lauren Socha)
7’ AMRAP
12 SA DB Hang Snatch
16 Ab Mat Sit-ups
30 Double-Unders (or 60 Singles)
Straight into…
7’ AMRAP
12 Plank Jump-ins, Side to …
Field Day (Meet inside first to get equipment)
12’ Dynamic Warm-up
Partner WOD – For Time: (30’ Cap)
Run 6 Half-Gassers* (Alternating with Partner for 3 runs each)
Then, Complete the following (split anyway):
50 Push-ups
60 Ab Mat Sit-ups
70 Air …
4’ Row
3 Rounds: (Warm-up Pace)
10 BW Good Mornings
5e Cossack Squats
10e Shoulder Taps
Dynamic Stretches
For Time: (30’ Cap)
50/35 Cal Row
3 Rounds: (30/20#)
12 DB Bear Renegade Rows (6e)
9 DB Hang Cleans
6 DB Front Squats
600m Run*
3 Rounds:
15 Straight-Leg Sit-ups
12 …
3’ Row (Easy)
3 Rounds: (Warm-up Pace)
10 Cossack Squat Shifts
5 Hindu Push-ups (or push-up to pike)
10 Hollow Rocks
Dynamic Stretches
Rowing Intervals:
Every 3:00 x 5 Sets:
Row 500/400m
(Aim for consistent paces each set)
For Time: (15’ Cap)
300m Run*
15-12-9:
KB Goblet Squats …
12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
12’ AMRAP
8 Deload Push-ups
12 KB Swings (24/16kg)
16 Ab Mat Sit-ups
20yd BWD Sled Drag
Rest 4:00
12’ AMRAP
8 SA DB Snatch (40/25#)
12 Alt. SA DB Cossack Squats
16 Sit-Throughs
100 Single-Unders
12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Every 6:00 x 5 Sets:
For Time: (3:00 Cap)
15 DB Goblet Squats (40/25#)
12 SA DB Hang Snatches
9 Super Burpees over the DB
300m Run
(We are looking for a 1:1 – …
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4’ Bike (Keiser or Echo Bike)
3 Rounds: (Warm-up Pace)
10 Cossack Squat Shifts
5 Inchworm Push-ups
10 Hollow Rocks
Dynamic Stretches
Rowing Intervals:
Row 4:00/Rest 1:00
Row 3:00/Rest 1:00
Row 2:00/Rest 1:00
Row 1:00
3’ on/1’ off x 4 Rounds, Rotating (2 each):
1. AMRAP
12 Alt. …
12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
20’ Partner AMRAP
Buy-in: 10x100yd Shuttle Run Relay (5 Shuttles/Partner)
Then, AMRAP
70 KB Swings (24/16kg)
50 V-ups
30 Push-ups (to Easy Button)
(Partners can alternate at any point.)
Accessories – 3 Sets:
8e DB Side …
