WOD

Gymnastics

10:00 Handstand/ Handstand Walk Practice

Conditioning

“Sluggo” for Time
3k/2500m Row
Starting with and every 2:00
1 BMU+ 2 C2B Pull-ups+ 3 Knee 2 Elbow
(Rx Plus complete 2 complexes each 2:00)

Conditioning

“Poker Face”
AMRAP 5
Buy-In 400m Run
Then, max rounds
12 F Squats (115/85)
6 Burpee Box Overs (24/20)
Rest 5:00
AMRAP 5
Buy-In 400m Run
Then, max rounds
9 F Squats (135/95)
6 Burpee Box Overs (24/20)
Rest 5:00
AMRAP 5
Buy-In 400m Run
Then, max rounds
6 F Squats (155/105)
6 Burpee Box Overs (24/20)

Conditioning

“Seven Wonders” for Time
3 Rounds
7 DL (115/85)
7 T2B
7 P Press (115/85)
Then row 750/500m
Directly into 3 Rounds
7 DL (115/85)
7 T2B
7 P Press (115/85)
Then row 750/500m
Directly into 3 Rounds
7 DL (115/85)
7 T2B
7 P Press (115/85)

Strength

EMOM 10 – 1 Snatch Single
Min 1@ 65%
Min 2-10@ build to heaviest

Conditioning

AMRAP 10
50/35 Cal Echo Bike
100 DU
In time remaining, max reps P Snatch (115/85)

Conditioning

“Floor It” 5 Rounds on the 5:00s
100′ HSW
5 Power C&J (185/135)
15/12 Cal Bike

Strength

12:00 to build to heaviest Cluster

Conditioning

“Press Coverage” 10 RFT
10 F Squats (75/55)
35 DUs

Conditioning

“Minute to Win It” 5 Rounds
1:00 Max Burpees
1:00 Max KB Swings
1:00 Max Bike Calories
1:00 Rest

Conditioning

“Triple Play” AMRAP 20
200m Run, 3 Box Jumps, 3 P Cleans
200m Run, 6 Box Jumps, 6 P Cleans
200m Run, 9 Box Jumps, 9 P Cleans
…etc until time cap
Box (24/20), Bar (135/95)