Category: WODUP

A. WARMUP

400 Meter Run
Leg Swing
Hip flex/ Ham/ Up and Down
Shoulder Joint
Torso Twist
– Medball –
Deep SQ
Front SQ
Front Plank on the Ball
– Floor –
Scapula Push up
– Medball –
Strict Press
Push Press
DL
Clean
– ROPE –
20 Single Under
20 DUs
– Bar –
20 Hang Knees raise
Scoring: Not Scored

B. TEAM WOD

Team of 2
80 Wallball / Dip Hold(Ring)
80 Toes to bars / Wall Sit
80 DB Push Press / Hanging Knees Raises (50/35)
80 Double-Unders / Front Plank
80 DB Power Clean / Bar Hang (50/35)Scoring: Not Scored

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A. "S.L.I.P.S"

[PART 1]
S.L.I.P.S – courtesy of CrossFit.com [Gymnastics Skill Session]

Then….

[PART 2]
AMRAP 10:00 of "Brenton":
100 ft Bear Crawl (30m)
100 ft Standing Broad Jump
Every 5 Broad Jumps do 3 Burpees

*Score = 1 Round is 100ft Bear Crawl & 100ft Broad Jump. Every 5 meters = 1 rep.Scoring: Not Scored

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A. WARMUP

:30 Jumping Jacks
:30 Active Spiderman
:30 Bunny HopsScoring: Not Scored

B. Double Under Progression

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

C. "BEST FOOT FORWARD"

3 Rounds For Time:
100 Double Unders or 300 Single Unders
20 Chest to Bar Pull-ups
30 Single Dumbbell Box Step-overs

** TIME CAP : 20 MINS

Dumbbell: (50/35)
Box: (24"/20")

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

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A. PART A

Hang Squat Clean + Front Squat + Jerk + Low Hang Squat Clean + Jerk

Every 3:00 for 15:00
Set 1: 1+1+1+1+1 @ 60%
Set 2: 1+1+1+1+1 @ 65%
Set 3: 1+1+1+1+1 @ 70%
Set 4: 1+1+1+1+1 @ 72%
Set 5: 1+1+1+1+1 @ 75%Scoring: Not Scored

B. "GWEN & WHERE?"

For Time:
1,000 Meter Erg Bike
15 Unbroken Clean and Jerks
1,000 Meter Erg Bike
12 Unbroken Clean and Jerks
1,000 Meter Erg Bike
9 Unbroken Clean and Jerks
1,000 Meter Erg Bike

Every Additional Break:
500 Meter Penalty Lap

Barbell: (115/85)

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

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A. PART A

On the 1:30 x 6 Sets:
3 ThrustersScoring: Not Scored

B. "GOING DOWN SWINGING"

For Time:
10-9-8-7-6-5-4-3-2-1:
Thrusters (95/65)
Toes to Bar
Lateral Barbell Burpees

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

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A. PART A

Snatch Balance + Overhead Squat

10:00 EMOM
1+1 *up to a heavy for the dayScoring: Not Scored

B. "BAIT & SWITCH"

AMRAP 20:
2 Strict Burpee Pull-Ups
4 Power Snatches (135/95)
8 Box Jump Overs (24"/20")

[On the 0-5-10-15]:
500 Meter Row

*Score = Rounds and Reps Completed at 20:00Scoring: Not Scored

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A. PARTNER WOD :

For Time :
600 Meter Run
60 Box Jump Overs 24'“/20”
60 Kettlebell swing
60 Wall Ball 20/14
60 Push Ups
60 Wall Ball
60 kettlebell swing
60 Box Jump Overs
600 Meter Run

TIME CAP : 35 MINSScoring: Not Scored

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A. Skill Work

10 min Pistol Squat PracticeScoring: Not Scored

B. 10 EMOM

Odd : 3 Wall Walk
Even : 5 Strict Ring Dips
Scoring: Not Scored

C. Conditioning

5 Rounds For Time :
– 6 Pistols
– 8 Toes To Bars
– 12 Weighted Sit UpsScoring: Not Scored

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A. WARMUP

AMRAP 5:00:
25 Jumping Jacks
5 Push Ups to Down Dog
10 Sit Ups
10 Bird Dogs (5 ea. side)Scoring: Not Scored

B. PART A

For Time :
40 Wall Ball (20/14)Scoring: Not Scored

C. PART B

10 Rounds for Time:
25 Double Unders or 75 Single Unders
6 Alternating DB Plank Rows (50/35)
4 DB Facing Burpees

Score = Total time is takes to complete the workout

https://www.youtube.com/watch?v=rSc1pmDEhZgScoring: Not Scored

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A. GENERAL WARM-UP

6 Jumping Jacks
6 Alt. Lunges In Place (3 each side)
6 Single Arm DB Deadlift to Press (3 each side)
:10 Handstand Hold or Plank HoldScoring: Not Scored

B. PART A

SNATCH COMPLEX (Quality) : Every 2:00Mins x 5
1 Snatch Grip Deadlift + 1 Hang Hight Pull + 1 Hang Power Snatch + 1 OHSQScoring: Not Scored

C. "RUNDY"

5 Rounds For Time:
400 Meter Run
15 Power Snatches (75/55)
15-12-9-6-3 Handstand Push-ups

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

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