2714
Start up
3rds
10 hip rotations per Front run bk peddle
20 wall taps
W.O.D
400m run
40 burpees
30 med ball clean 20/14
800m run
30 squats
20 ring dips
400m run
20 hrpu
10 toe 2 bar
Finisher
2rds
2 min couch stretch
25 leg raises
Does it ever get easier?(Time)
Start up
3 rounds
Traveling high knees
Walking knee grab
Heels to rear
Side shuffle
W.O.D
Amrap 12
10 air squats
10 sit ups
3 manmakers 40/30
*Today’s manmakers are push up row, push up row, stand up curl, shoulder press, alt lunge with weight overhead
Finisher
60 sec L hang
60 sec 6 inch hold
60 sec plank
Lynne(Reps-Rx2)
Start up
Baseline
W.O.D
‘Lynne’
Five rounds for max reps of:
Body weight bench press
Strict pull-ups
Post reps for both exercises in all rounds.
Rx2 Five rounds for max reps of:
Bench press choose a weight that is challenging
3-5 reps Strict ring rows
Post reps for both exercises in all rounds.
Rest as needed in between rounds. Bench and pull-ups must be completed consecutively.
Finisher
2 giant sets
15 band pull a parts
15 band tri pull downs
15 scap push ups
A little bit of this with a side of Annie(Time)
Start up
Tabata mountain climbers
20 ballistics over and under(self hug)
20 Jax
1 min couch stretch L/R
2 RFT
200m run
10 Burpees Go hard on this one. This should take 5 mins max
rest 3 mins
‘Annie’
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Cash out
20 GHDSU both hands touch ground strong hip drive to finish
Stretch of your choice for cool down
Cindy oh Cindy(Reps)
Cash-in
5min attempt PR on double unders
1 slow round cindy
Workout
‘Cindy’
Amrap 20
5 pull-ups
10 push-ups
15 squats
Cash-out
30 russian twist (each way) (25/15)
RW Functional Fitness Training Blogs 