Beeeee S(Time)
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3 rds
5 pass through
5 halo
5 overhead squat
10 Plyo jumps
Strength
Back squat 1×20 @ 60-65% 1rm
W.O.D
EMOM 12
3 Front Squats from the floor 165/100
7 Box Jumps 30/24
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10 Alt Pistols
20 Double Unders
The Hill
40 temper tantrums 20/15 KB
Stretch 3-5 minutes
Death by burpee(Reps)
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3 rounds SAM
Strength
3 sets barbell complex (heavy) (2-3 warmup sets)
2 back squat/1 behind the neck jerk
Workout
Death by burpees
anything less than 15rounds = 1 lap per round
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50 v-ups
Ta baaaaa duhhhhhh(Reps)
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12 min mobility work Use the foam roller, bands, lacrosse balls, tiger tail to roll out sore spots. Stretch and use pvc to warm up for wod.
W.O.D
Tabata clock 8 rounds.
All 3 exercises complete 1 round.
Jingle Jangles
Sit ups
Burpees
Get as many reps as possible. Keep up with your reps!
Post results below.
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400m slow run
Couch stretch 1 min per side
Fight Gone Bad (Reps)
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3rds
10 PVC OHS
20 JAX
30 SWING KICKS 15 L/R
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20′ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of ‘rotate’, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
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30 Toes 2 Bar
4 2 4 1 3(Reps)
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35 clean to wall ball (work on form for each)
Strength
10min to max clean and jerk
Workout
AMRAP 12min
2 ‘The Exercise’ (95/65)
8 pullups
rest 5min
35 burpees Cash-out
50 GHDSU
4-22-13(Time)
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3 rounds
30 seconds each side prone chest stretch
Michael Phelps chest stretch x 15
Racer’s hip rotation 30 sec each side
Strength
10min to 2rep max front squat
Workout
3 rounds
30 ring dips
30 plate lunges (45/25)
15 pullups
3min rest
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800m run or 1000m row
bulletproof shoulders
My back is on fiyah(Time)
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3 rounds
10 PVC good mornings
10 kb swings (55/35)
10 double unders
Workout
50-40-30-20-10
Dead lift (135/95)
Abmat sit ups
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Stretch
Balls r a slammin(Time)
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100 jax
100 single unders
W.O.D
42-30-18
Ballslam
Airsquats
Sit ups
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100 jax
100 single unders
300(Time)
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3 rounds
10 Wallball (20/14)
10 Good morning (65/45)
10 Hip extension
Workout
Modified 300
25 Pullups
50 Deadlift (135/95)
50 HRPU
50 Box jumps (24’/20′)
50 Floor wipers (135/95)
50 1arm Clean and press (35/20)
25 Pullups
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3 rounds
20 each side p90x situps
Iamanalien(Reps)
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5 gym length bear crawls (down and back)
Workout AMRAP 12min
5 mutant makers (105/60)
5 burpees
1 rope climb
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50 GHDs
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