Category: WODUP

A. Alternating Sets: Barbell Bench Press, Dumbbell Split Squat

8 sets, for quality, of:
A1. 3 Barbell Bench Presses
2 Barbell Bench Presses
2 Barbell Bench Presses
2 Barbell Bench Presses
1 Barbell Bench Press
1 Barbell Bench Press
1 Barbell Bench Press
1 Barbell Bench Press
A2. 4 Dumbbell Split Squats

B. 4 Rounds For Time of Farmers Walks, Plate Squats, and Burpees

4 Rounds for Time:
– Farmers Walk 100 meters
– 15 Plate Squats
– 10 Burpees

C. Cashout

Cashout
3x
15 DB Curl
15 Toes to BarScoring: Not Scored

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A. Skills

Skills
Clean High Pull
30s Practice
30s Rest
x4Scoring: Not Scored

B. Alternating Sets: Power Clean, Half Kneeling One Arm Press

6 sets of:
B1. 2-4 Power Cleans @ 80-90%Rest 1 minuteB2. 4-6 Half Kneeling One Arm Presses @ 80-90% (3111 tempo)Rest as needed

C. 7 minute AMRAP of Running, Hang Power Snatches, and Push-Ups

As Many Rounds and Reps as possible in 7 minutes:
– Run 200 meters
– 8 Hang Power Snatches @ 35/95 lbs
– 12 Push-Ups

Bad Moon Rising

About 4-8 rounds – Banded/10#/25# on the pull ups

D. Cash Out

Cash Out
5 min
10 Ring Row
15 Slam BallsScoring: Not Scored

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A. Deadlift 5 x 3-5

Within 10 minutes:
Deadlift
– 5 sets of 3-5 reps
Rest as needed

B. Row 2,000 meters

For Time:
– Row 2000 meters

C. 5 Rounds For Time of One-Arm Kettlebell Swings, Bodyweight Walking Lunges, and Bear Crawls

5 Rounds for Time:
– 16 One-Arm Kettlebell Swings @ 12/24 kg
– Bodyweight Walking Lunge 30 meters
– Bear Crawl 30 meters

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A. Warm Up Option

Warm Up Option
2x
6/6 Halo
8 Goblet Squat
10 Boot Strappers
12 Single Arm Press
Scoring: Not Scored

B. Overhead Squat 6 x 3-5

Overhead Squat
– 6 sets of 3-5 reps
Rest as needed

C. 3 Rounds For Time of Overhead Squats and Double-Unders

3 Rounds for Time:
– 10 Overhead Squats @ 55/135 lbs
– 50 Double-Unders

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A. Dynamic Warm Up

Dynamic Warm Up
200m Jog
then
5,4,3,2,1
Straight Leg Deadlift
Barbell Row
Hang Muscle Clean
Shoulder Press
Front SquatScoring: Not Scored

B. 4 Rounds For Time of Tall Box Jumps, Inverted Ring Rows, Hang Power Clean and Jerks, and Ball Slams

4 Rounds for Time:
– 6 Tall Box Jumps
– 8 Inverted Ring Rows
– 10 Hang Power Clean and Jerks
– 20 Ball Slams
Rest 1 minute between each round


4min/round including rest

C. Hypertrophy

Hypertrophy
3x
15 DB Bench Press
15 Single Leg Deadlift
Scoring: Not Scored

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A. Warm Up Option

Warm Up Option
3x
8 Squat Jumps
3 Inch Workm
8 Hollow Rocks

3x
5 Jefferson Curl
5 Bent Over Row
5 Hang Muscle Clean
5 Shoulder Press
5 Hang Squat CleanScoring: Not Scored

B. Skills

Skills
Double Unders
30s Practice
30s Rest
x4Scoring: Not Scored

C. Alternating Sets: Power Clean, Half Kneeling One Arm Press

7 sets of:
C1. 1-3 Power Cleans @ 80-90%Rest 1 minuteC2. 3-5 Half Kneeling One Arm Presses @ 80-90% (3111 tempo)Rest as needed

D. 7 minute AMRAP of Weighted Strict Chest-to-Bar Pull-Ups and Burpees

As Many Rounds and Reps as possible in 7 minutes:
– 4 Weighted Strict Chest-to-Bar Pull-Ups
– 10 Burpees

Bad Moon Rising

About 4-8 rounds – Banded/10#/25# on the pull ups

E. Cash Out

Cash Out
3x
1 min Plank
15 Leg Raises
20 CrunchesScoring: Not Scored

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