10’ Dynamic Warm-up (Multi-directional locomotion + Dynamic Stretches)
Partner WOD 1
12’ AMRAP
A: Run 1 Short Lap around parking lot
B: AMRAP
6 Hindu Push-ups
8 Shoulder Taps
10 Forward Lunges
12 Ab Mat Sit-ups
Switch when partner A returns to their station. …
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3’ on/90” off x 6 Rounds, Alternating (3 each):
1. AMRAP
8 Alt. SA Burpee
12 Alt. SA KB DL HP
16 KB Goblet Squats
2. AMRAP
8 Push-ups
12 Lateral Lunge Shuffle
16 Alt. SA KB Rows
12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
1 Mile Run Time Trial (Record Results for ZP)
1 Mile = 6 Laps around back parking lot (Start & end at stop sign by dumpster)
3×25” on/15” off
1.
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SA KB Chain – 10’ Alt. EMOM
3 Reps of:
1 Swing + 1 Clean + 1 Snatch
*Switch hands after each minute
Every 4:00 x 3 Sets:
For Time:
5 Super Burpees over KB
10 KB Swings (24/16kg)
15 V-ups
10 KB Swings
5 …
12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
Every 4:00 x 4 Rounds:
Run 1 Lap around Parking Lot
Then, AMRAP:
7 KB Horn Rows
7 KB DL HP
7 KB Goblet Thrusters
Rx = 24/16kg
Midline Stability
25” on/15” off x 3 Rounds:
1. …
12’ AMRAP
2-4-6-8-10… (Total reps for each movement)
SA KB C&J
SA KB Lunges
Sit-throughs
12’ AMRAP
2-4-6-8-10… (Total reps for each movement)
KB Swing
Alt. SA Cossack Squat
Deload Push-ups
12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
12’ AMRAP
Run Narrow Lap around lot
2 Rounds:
10 Plate Snatches
10 Plate OH Lunges
10e Plate Russian Twists
Rest 4’
12’ AMRAP
Run Narrow Lap around lot
2 Rounds:
5e Plate Chops
10 Plate Twist Lunges …
3’ on/90” off x 6 Rounds, Alternating (3 each):
1. AMRAP
8 Box Jump-Overs (18”)
12 SA KB C&Js (Total Reps)
16 KB Goblet Squats
2. AMRAP
8 Push-ups
12 KB Box Step-ups
16 Alt. SA KB Rows
SA KB Snatch Complex – 8’ EMOM
5 SA Snatch
5 SA Snatch Reverse Lunge
*Switch arms after each minute.
For Time: (12’ Cap)
Run 1 Lap Around Parking Lot
25 KB Swings (24/16kg)
Run 1 Lap Around Parking Lot
20 KB …
Rotating EMOM x 3 Rounds
1. 12 KB Horn Rows + 12 Hindu Push-ups
2. 12 MB Skater Bounds + 12 MB Punch Slams
3. 12 Alt. SA Cossack Squat + 12 Alt. SL …
