Category: WODUP

A. WARMUP

0:30 Jumping Jacks
0:30 Pedal Out in Downdog
0:30 Downdog to Updog
0:30 Single Unders
0:30 Active Samson Stretch
0:30 Alternating Quad Stretch
0:30 High and Slow Single Unders
0:30 Active Spiderman
0:30 Alternating Side Lunge
0:30 Low and Fast Single Unders
—————–
**MOBILITY**
Half Kneeling Adductor Rocks L/R
Dumbbell Weighted Squat Hold
—————–
10 Double Dumbbell Deadlifts
DB Strict High Pull
DB High Pull
5 Double Dumbbell Hang Power Cleans
10 Double Dumbbell Front Squats
5 Double Dumbbell Hang Power Clean + Front SquatScoring: Not Scored

B. "DOUBLE STUFFED"

4 Rounds For Time:
500/400 Meter Row or 1000/800 Meter Bike or 400 Meter Run
60 Double Unders or 160 Single Unders
12 Double Dumbbell Hang Squat Cleans (35's/20's)

TIMECAP : 20 MINS

*Score = Time it takes to complete the workoutScoring: Not Scored

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A. Strength

Power Snatch (5X2)
5 Sets:

2 Power Snatches @ 68-73%Scoring: Not Scored

B. "THE FLIP SIDE"

For Time
3 Rounds:
21 Kipping Handstand Push-Ups
12 Power Snatches (95/65)

Directly Into…

3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (95/65)

Score = Time it takes to complete the workoutScoring: Not Scored

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A. Strength

7 Sets: BB or DB [EMOM]
1 Power Clean + 3 Push Jerks @ 65-70% of 1RM Clean & JerkScoring: Not Scored

B. METCON

For Time
3 Rounds:
12 American KB SW
12 Pull-ups

800 Meter Run

3 Rounds:
9 KB SW
9 Chest to Bar Pull-Ups

800 Meter Run

3 Rounds:
6 KB SW
6 Toes To Bars

800 Meter Run

Score = Time it takes to complete the workoutScoring: Not Scored

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A. STRENGTH

Bench Press
4-4-3-3-2-2

Sets 1+2: 4 @ 80%

Sets 3+4: 3 @ 85%

Sets 5+6: 2 @ 90%Scoring: Not Scored

B. Balls Don’t Lie

Every 2 Minutes Until 150 Reps:

18/14 Cal Row or 14/10 Cal Bike or 200M Run

Max Wallballs 20 / 14 lbScoring: Not Scored

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A. TEAM WOD

Team of 2 :
60 DB Push Jerks (50/35)
800 Meter Run (Run together)
50 One DB Strict Press
800 Meter Run (Run together)
100 Burpees (Together) !!!

* TIMECAP : 30 MINSScoring: Not Scored

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A. Kipping Toes to Bar Progression

Hollow Hold
Superman Hold
Kipping
+ Leg SwingScoring: Not Scored

B. PART A

E2MOM x 5
5 Weighted Strict Pull UpsScoring: Not Scored

C. PART B

4 Rounds For Time :
5 BMU
8 C2B
11 T2B

or

5 C2B
8 Kipping Pull ups
11 Knees To Chest

Rest 2 MINS BTSScoring: Not Scored

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A. Double Under Progression

Single Taps
Single Unders
Double Taps
3 to 1’s
Double UndersScoring: Not Scored

B. "HANGING ON A MOMENT" [COMPETE/TRAIN]

5 Rounds For Time:
60 Double Unders or 120 Single Unders
9 DB Power Cleans (50/35)
5-10-15-20-25 Hand Release Push Ups

Score = Time it takes to complete the workout

**Time Cap : 25 MINSScoring: Not Scored

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A. Snatch Complex :

5Rounds : 1 Snatch Deadlift + 1 Snatch Pull + 1 Hang Snatch
3Rounds : 1 Power Snatch + 1 OH SQScoring: Not Scored

B. "CAPTAIN HOOK" [COMPETE/TRAIN]

5 Rounds For Reps:
1 Minute: Rope Climbs (15ft)
1 Minute: Dumbbell Snatches (70/50)
1 Minute: Calorie Row
1 Minute Rest

Score = Sum Total of all RepsScoring: Not Scored

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A. FRONT SQUAT

20 MINS FOR FRONT SQ :
5-5-5-3-3-3-1-1-1Scoring: Not Scored

B. "FASTBALL" [COMPETE/TRAIN]

For Time:
400 Meter Run
40 Wall Balls (20/14)
400 Meter Run

Score = Time it takes to complete the workout
** TIMECAP : 10 MINSScoring: Not Scored

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A. Deadlift

A) Dead Stop Deadlifts

3 Sets Of 3 @ 75%
3 Sets Of 2 @ 80%Scoring: Not Scored

B. "SHINER" [COMPETE/TRAIN]

On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Hang Power Cleans
9 Burpee Box Jumps (24"/20")

Score: Slowest roundScoring: Not Scored

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