Lift: Cycling Deadlifts
5s: 5 banded DL (FR) into 5 T&G
Wod: Emom 12 min emom
Even min: 5 pj + 25 DUs
Odd min: 10 TTb (cycled)
(155/105-135/95-95/65 G*175/120)
Into:
400’ farmer carry
Dip/Kip review
Wud:
200m ski erg
3 power cleans (+wt each set)
7 Dips
Wod: Functional Cardio
200m sprint
10 cals Echo bike
3:00min max cals on erg (steady)
4rfc
Core buy out:
2s x ME hanging knee tucks
Lift: 20rm back squat
Wod: 3 rounds each (6 rounds total)
partner Wod: 3
P1:
10 Russian swings (70/55 or double kettle bell)
100’ rack carry (both k-bells)
25/15 pushups
P2:
Run / row / bike / ski :till complete with
Core:
Hollow hold
3sx1:00min
WU Wod: 10min amrap
1 min your choice cardio
3 power snatch (increase wt each round)
2 wall walks / 10’ HSW
Skill review:
Double banded kipping / butterfly
Wod:
Buy in
39 Sit ups
4 RFT*
12 pull ups
12 Box jumps
12 Push press 95/65
12 walking lunges
*vest optional
Buy out
83 Russian twists
Brute wod:
Strict PU/MU transition x5 G* turnover
Pistols x 10 G* added distraction
3 mins cardio
Wod: Lactic acid experiment
1 min max effort power cleans 95/65
50 air squat (sprint)
30 pushups
Rest 3:oo min rest
3 rounds
Core: 5sec leaver 3sx3s
BB 135/95, 95/65
KB 50/35
6 min AMRAP
40 DUs
30 pull-ups
20 FS
1 min rest
6 min AMRAP
40 DUs
30 WBs
20 HPC
1 min rest
6 min AMRAP
40 DUs
30 TTB
20 DL
3 min rest
“HOT LAVA”
4 RFT
8 synchro sit ups penalty for dropping
*all go!
12 KBs
12 KB squat
12 KB push press
Wod 1: 5rft (increase each set work to max)
5 front squats
7 wall ball
10 kettle bell swings
50 single unders
Wod 2: 15 min
3rm Bench press
-or-
3rm Deadlift
Wod 3: 7 min cap
20 pull ups
25 lunge jumps
15 C2b pull-ups
25 lunge jumps
10 muscle ups
25 lunge jumps
Primer Wod: 10 min for quality
200 m run
5 OHS 95/65
10 TTB cycled
Wod: 155/105-125/95-95/65 G*185/125
16 Minute Time Cap
500M Ski Erg
1 Round Heavy DT 155/105-185/125)
500M Row
1 Round Heavy DT (185/125)
50 Cals Assault Bike
1 Round Heavy DT (185/125)
Into:
STRETCH!!!!
5 MIN CARDIO!!!
Lift: 10 min to est 1rm clean (3 Working sets)
Cycle Wod: 4 rounds/10 min cap
3 clean +5-10#
5 muscle ups / pull-ups complex
50 double unders
Wod: For time
500M Ski Erg
500M Row
50 Cals Assault Bike
