5 min row
20m spider man stretch
10 sumo squats
1 min pigeon stretch
1 min couch stretch
10 OHS with pvc pipe
15 pvc good morning
10 barbell back squat with pause at bottom
10 barbell shoulder press
In between sets grab a pair of dumbells and do 8 shoulder presses at the same weight.
Does not have to be a heavy lift. Working on pushing under the bar and getting as low as possible in the bottom of the hole
Partner WOD!
20 Minute AMRAP:
12 Power Clean and Jerks 135/95
31 Cal Bike
21 Synchro Bar Facing Burpees
12 Front Squats
31 Box Jumps 24/20″
21 Synchro Toes to Bars
*one athlete working at a time, except for synchro movements
RX+=155/105
On a 12:00 clock an AMRAP of
250m row
10m burpee broad jump
10 arm circles (forward & backward)
10 open/close arms
5 DB snatch deadlifts (each side) light weight
5 DB snatches
2nd round and so on…..kipping swings instead of arm circles & RX weight of possible
4 Sets of 5R/5L
*use DBs and increase weight as needed
12 Minute AMRAP:
30 DB Snatches 50/35
10 Burpee Pullups
Rx+= Burpee Bar Muscle Ups
On a 12:00 clock an AMRAP OF:
10/7 cal bike
Iron cross strerch
Thread the needle stretch
5 push-ups
5 snatch pulls 45/35
5 power snatches 45/35
Add weight each round and change the stretch to banded pull-aparts
4 sets of 7 Power Snatches
Must be touch and go, unbroken sets
Rest 2 minutes between sets
For Time:
100/80 Calorie Bike
*Every 2 minutes perform 10 HSPU or Pushups
Rx+= Deficit HSPU
3 rounds of:
10/8 cal row @ 24-27 spm
10 PVC pass throughs
Pigeon stretch on box
8 medball cleans 20/14
6 medball step overs 20/14
2nd round=
10/8 cal row @ 27-30 spm
10 PVC around the worlds
3rd round=
10/8 cal row @ 30-33 spm
Pvc shoulder stretches
10 Minute EMOM:
5 Strict Pullups
5 Strict Dips
*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.
4 Rounds: 1 Minute Stations
-Calorie Row
-Wallball 20/14
-DB Box Step Overs 50s/35s, 24/20″
-Rest
Rx+= Wallball 25/20
500m row
Then 3 rounds of:
5-10 PVC good morings
10 banded russian KB swings
30 DU’s/ 60 singles
5-10 Deadlifts 45/35
Add weight each round
5×2 rest 2 minutes between sets. Try to go 5-10# heavier than last 5×2
For Time:
50-40-30-20-10
KB Swings 53/35
100-80-60-40-20
Double Unders
RX+=70/53
Partner WOD!!
40 min AMRAP:
800m run together
50m sled push (25m each partner)
50m sled pull (25m each partner)
30 pull-ups
400m run together
50m sled push
50m sled pull
20 sandbag over the bar 150/100
200m run together
50m sled push
50m sled pull
10 lateral burpees over your partner
