Fantastic voyage(Time)
Start up
2 rds
10 cauldron 15/10 L/R
10 scap push ups
10 strict press with 2 sec active shoulder hold
10 iso lat raise 10/5 plate
W.O.D
3RDS
400m run
400m farmers carry 70/50
15 rope slam
Finisher
Recovery and stretch Foam roller, lacrosse, band assisted stretching
Pick your poison (Time)
5rds
Complete the following in any order
200m run, 80 strokes on rower, 30 cal Airdyne, 2 rope climb, 200 mountain climbers, 50 rope slams, 40 plank to bridge, 30 toe to bar, bear crawl 40m, 20 get ups 15/10, 10 manmakers 20/16
Post time on board
Finisher
3rds 1 min per
Cross leg stretch IT band
Hamstring Single arm
Hot Now (Time)
W.O.D
For time
Krispy Kreme run(1.6)
200m back rack barbell carry 135/95
Krispy Kreme run(1.6)
See coach for mods
Finisher
2 min couch stretch L/R
Achilles and plantar smash
Death by 10m (Rounds)
WOD
Death By 10m
For example, the first minute is one 10 meter sprint, the second minute is two 10 meter sprints, the third is three 10 meter sprints and so on until you can’t complete X number of sprints in 1 minute.
If you do not complete 15 rounds, you will have a 12 burpee penalty per round.
Finisher Pick a goat:
-100 double unders
-30 pullups (as little assistance as possible)
-15 muscle ups/attempts for those close to getting them
-5 rope climbs (no floor mod – get as high as you can)
Stretch, roll (note: this is not one of the goat options)
TWELVE (Rounds)
W.O.D
Amrap 12
15 Box jump or step ups 24/20
15 Abmat sit ups
Finisher
5 minutes lax shoulders
Then
30 sec quad stretch L/R
30 sec calf stretch L/R
30 hip rotations L/R
Aerobic awareness day (Reps)
W.O.D
FGB clock 30 sec on 30 sec off
Tire sledge 8#
Rope slam
Temper tantrums 15/10 (KB must touch ground)
Ball slams 8# hard ball
Mountain climbers(every rep counts)
Finisher
30 sec iso y hold per side
30 cuff iso
30 sec butterfly stretch
30 sec starett hip opener per side 30 sec bent over hamstring stretch
Endless love(Time)
W.O.D
200m sprint
400m sprint
800m run
1600m run
200m farmers carry 90/70
120m oh walking lunge 45/35
Scaled
100m sprint
200m run
400m run
800m run
200m farmers carry 50/30
120m oh walking lunge 25/15
Finisher
Couch stretch
IT band stretch
Calf stretch
Hip distraction
3-5-14(Check In) Start up
W.O.D
5rds
5-1 arm sit up(each arm) 20/15
10 floor wipers(each direction 20 total) 95/65
20 corkscrew(20 total)
Then
Choose one of the following:
Krispy Kreme run(1.6)
2000m row
100 cal Airdyne
800m farmers carry 70/40 DB or KB allowed
Finisher
Stretch, roll, recovery
Appeal to God(Check In)
Start up Coaches choice
W.O.D
3rds of the following:
1. GHD sit-ups
2. V-sit
3. Static hold on rings(top of push up position)
4. Tuck hang
5. Right plank
6. Front plank
7. Left plank
8. Vertical sit up
Set the clock for 24:00 minutes 30 seconds of each movement followed by 30 seconds of rest. During your rest period do 5 perfect push-ups.
Finisher
Spend a few minutes to roll and stretch anything that hurts. See coaches for suggestions.
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