| A. 3:00 row for max meters |
| 3:00 Rest |
| B. 6:00 Wallballs (20/14) for max reps…immediately after: |
| 0-74 reps = 1 mile run |
| 75 – 99 reps = 1200 meter run |
| 100 – 124 reps = 800 meter run |
| 125 – 149 reps = 600 meter run |
| 150+ reps = 400 meter run |
| Race to 500 Reps – 3:00 to complete each (1:00 REST b/t) |
| 100 Push-Ups |
| 100 Double Unders |
| 100 Pull-Ups |
| 100 Slam Balls |
| 100 Abmat Sit-ups |
Partner WOD – 30:00 AMRAP
40 Meter Farmer Carry – partner hangs from pull-up bar
40 Meter OH lunge (45/25) – partner holds bottom of squat
40 Meter Wheelbarrow Walk – then switch
40 alt Box Jumps (24/20)
40 KB swings each (80 total per round) – alt every 10
4 Total Tire Flips
A. OT2:00 for 10:00 – 25’ HSW to Wall, then 5-7 HSPU
*sub 5 Wall walk + 10 shoulder taps
B. OT2:00 for 10:00 – seated Legless rope climbs Legless Rope Climb (4-6 pulls or rope pull-up)
C. 12:00 AMRAP
200 sprint
25 Hollow Rocks
250 Meter Row
A. Single leg KB RDL: 5 – 5 – 5 (5 ea leg, control not for weight), then work up to Wod DL DL weight
B. 5 Rounds:
1:00 Assult Bike
1:00 Rest
1:00 5 Deadlift (heavy) + max push-ups
1:00 rest
*score AB Cal and Max push-up
½ Bull – 1 Round
200 Double Unders
50 OHS (135/95)
50 Pull Ups
1 Mile run
***option for Bull (2 Rounds)
A. Push Press 8 – 6 – 4 – 2
B. OTM for 15:00
5 Push Press (115/75)
5 T2B
5 Burpee
*if can’t finish, go 4/4/4, then 3/3/3..then turn into AMRAP until time
C. 500 row Cooldown
| A.Power Clean 3 – 3 – 2 – 2 – 1 – 1B. 10:00 Increasing Ladder – 2 PC (155/105, increase by 2 each round)
*after each set complete 10 pistols (5/5 each leg) C.Tabata Core (coaches choice-alt different core moves each :20 work) |
