100 Double Unders
100 Syncro Wall Balls 14/20
100 Syncro T2B
100 Double Unders
Group Warm-Up
TABATA:
Sit-ups
Push-ups
Teams of 2:
100 Double Unders
100 Syncro Wall Balls 14/20
100 Syncro T2B
100 Double Unders
Group Warm-Up
Work up to a heavy 3 rep weight….
30-20-10
Deadlift 65/95
Hang Power Clean
Push press
*Any drop, 200m run
3 Rounds:
12 Barbell Bent Over Row
25 Banded Tear Aparts
1min Plank Hold
Group Warm-Up
TABATA:
Air Squats
Work unto a heavy 6 rep weight and complete 6×6
AMRAP 7: 3-6-9-12-15….etc.
American Swings 16/24
Burpees
*this wod is for those not doing 18.5
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Good Mornings
PVC Pass Throughs
Small Arm Circles 10 each direction
Large Arm Circles 10 each direction
1x Crossover Symmetry Protocol
Ground-Below Knee-Above Knee