WARM UP
100 SINGLES, THEN: 2 ROUNDS 10 PUSH PRESS 10 BAR SWINGS 10 GOBLET SQUATS WEIGHTLIFTING 5 MINUTE TECHNIQUE CLEAN & JERKS BOX JUMPS WOD FINISH THE SEQUENCE FT: 10-9-8-7-6-5-4-3-2-1: CLEAN & JERKS 1-2-3-4-5-6-7-8-9-10: BOX JUMPS
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WARM UP
100 SINGLES, THEN: 2 ROUNDS 10 KBS 10 BAR SWINGS 10 LEG SWINGS WEIGHTLIFTING 8 MINUTE TECHNIQUE HANGING POWER CLEANS WOD 12 MIN AMRAP 5 HPC 10 KBS 30 SINGLES (UNBROKEN) WARM UP
100 SINGLES, THEN: 2 ROUNDS 10 BEAR HUG SQUATS 10 BAR SWINGS 10 LEG SWINGS WEIGHTLIFTING 8 MINUTE TECHNIQUE HANGING POWER CLEANS WOD 7 RFT 9 ROPE SLAMS 6 WALL BALLS 3 HANGING POWER CLEANS WARM UP
100 SINGLES 10 PUSH PRESS 10 BAR SWINGS 10 LEG SWINGS WEIGHTLIFTING 5 MINUTE TECHNIQUE HANGING POWER CLEANS WOD EMOM 20 MIN 3 PUSH PRESS 3 HANGING POWER CLEANS 3 BAR LATERAL JUMPS WARM UP
200M ROW 10 PUSH PRESS 10 BAR SWINGS 10 GOOD MORNINGS 10 LEG SWINGS EA/ LEG WEIGHTLIFTING/TECHNIQUE 8 MIN HPC TEAM WOD 6 RFT 6 HPC 6 DEADLIFTS 6 KB SWINGS WARM UP
200M ROW 10 MED BALL SQUATS 10 BAR SWINGS 10 LEG SWINGS EA/ LEG WEIGHTLIFTING/TECHNIQUE 5 MIN BACKSQUAT TECHNIQUE WOD AMRAP 20 MIN 5 FRONT SQUATS 3 BOX JUMPS 5 KB SWINGS 1 BAR BURPEE WARM UP
100 SINGLES 10 MED BALL SQUATS 10 PUSH JERKS 10 BAR SWINGS 10 LEG SWINGS ENDURANCE "FML" WOD 3 RFT 100 SINGLES 10 MED BALL SQUATS 10 CLEAN & JERKS 10 POWER CLEANS 10 LATERAL JUMPS WARM UP
100 SINGLES 10 AIR SQUATS 10 BAR SWINGS TECHNIQUE WALL BALLS, 9' TIRE FLIPS WOD 20 TIRE FLIPS THEN "KAREN" WARM UP
100 SINGLES TECHNIQUE WALL BALLS, 9' WOD AMRAP 18 MIN 10 KB SWINGS 10 WALL BALLS 10 POWER CLEANS WARM UP
100 SINGLES 10 LEG SWINGS 10 GOOD MORNINGS 10 BAR SWINGS WEIGHTLIFTING 2-2-2 POWER CLEANS WOD PARTNER WOD 6 RFT 6 DEADLIFTS 6 POWER CLEANS 6 LATERAL JUMPS 60 SINGLES |
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