3 Lap Jog
3′ Bike
3′ Row
Dynamic Stretches
EMOM x4 Rounds
1. 15/12 Cal Rower
2. 15 Wall Balls
3. 15 Hollow Rocks
4. 200m Run
5. 20 KB DL HP
6. 20e Mountain Climbers
Ringo Plank Series 20″ on/20″ off
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10′ Dynamic Warm up
Partner WOD For Time
500m Row (3x each)
One partner rows at a time. Partner not rowing must complete 20 BW Squats + 15 V-ups + 10 Pushups before switching back to rower
When finished …
3 Rounds Warm up pace
200m Run (start at CF door)
10 Squats
10e Shoulder Taps
200m Row
5′ Dynamic Stretches
Parter WOD for time (one partner works at a time)
100 Walking Lunge Steps
100 V-ups
100 Wall Balls
100 Cal Row
100 KB Swings
100 …
3 Lap Jog
3′ Jump Rope (DU Practice)
Dynamic Stretches
Buy in: 40m Bear Crawl
3 Rounds
300m Run
20 Rocket Jumps
10e Wtd Russian Twists
300m Row
20 Lunge Jumps
10 Wtd Straight leg Sit ups
Cash Out: 40m Bear Crawl
3x Strength
Partner Plank Pulls x8e
Side …
2 Lap Jog
8′ Dynamic Warm up
5x300m Shuttle Runs (6x25m+25m)
Try to stay under 1:30 – 1:1 work to rest
Longer break after 3 if needed
4 Rounds: 30″on/20″off
Plate Thrusters
Inchworm Pushups
Box Jumps
Hollow Rocks
3 Lap Jog
Walking Stretches
4x on 3:30 Interval
400m Run
20 BW Squats
10 Shoulder Tap Pushups (tap ea. side + pushup = 1)
4x on 2′ Interval
60 Jump Rope Contacts (25 Dubs)
15 DB Thrusters
10 V-ups
4x on 1′ Interval
12e Mountain …
3′ Row
3′ Jump Rope
Dynamic Stretches
5 Round Sprint
5e Lunge Jumps
7 Slam Balls
9e Hurdle Hops
4 Rounds for Time
400m Run
8 DB Manmakers (burpee + Pushup + Plank Row + Deadlift + OH Press)
10 DB Lying to Standing
12 Box …
3 Rounds
300m Run
3e Spiderman Stretches
5e Side squat stretches
10 Good Mornings
4′ on/1′ off
1. 30 Box Jumps + Max Cal Row
2. 25 Super Burpees + Max Cal Row
3. 40 Wall Ball Catch and Release + Max Cal …
2 Lap Jog
3 Rounds
-4 Inchworm Pushups
-8 Lunges w/ OH Reach
-12 Rocket Jumps
Leg Swing Series
Rotating EMOM x4 Rounds
8 Clusters (clean to thruster) (BB = 40/28kg, DB = 40/25lbs)
10/8 Cal Row
8 Burpee to Box Jump
10e SL V-ups …
2 Lap Jog
2 Rounds of 15 BW Squats + 15e Shoulder Taps + 15e Mountain Climbers
Dynamic Stretches
12′ Amrap
300m Run
15 BB Thruster (20/15kg)
20 Ab Mat Sit ups
25 Double Unders (60 Singles)
Rest 2′
12′ Amrap
300m Row
10 Super Burpees …
