Warm Up: :60 Pigeon (R→ L) :60 Banded Couch (R→ L) Old man 30/20/30 Every :45 x5 Dip Drive+HiPull+PSN+OHS Strength: Every :30 x20 1 SN “Chateau D’if” 3 Weighted Pull Ups 6 DB OH Lunge (M) 7 Rounds Then 50 1-Arm DB CL/J -FT- Extras: 30 DUs 15 Push ups x5 Crossover Symmetry ...
Warm Up: :15 Sqt Hold :15 ASQ :15 Plank :15 Inch worm x4 Mini Band Walk -5 steps forward, then back+5ASQ (then side step) x4 Strength: OTM-Alt-10min 5 BSQ (H) 10 RKBS (H) “Devil’s Island” 15 Cal Row 10 Pistols 5 Dball to shoulder 3RFT Extras: 15 GHD Sit ups 15 Kneeling Banded Oblique twists x3 3x15 Reverse Hyper ...
Warm Up: 5 Cal Bike 3 DL 3 HPCL 3 Presses 10 Banded Face Pulls 7min “Alcatraz” Prison Rules Every :15 x16 2 PCL/J (L-M) 2min Rest 3 Pull Ups 2min Rest 3 Burpees 2min Rest 3/2 Bike Cals Extras: 2x20 Rear delt DB raise Crossover Symmetry ...
Warm Up: :15 Speed Jumps :15 Burpees to plate :15 Plate to OH :15 ASQ X4 Plank Series “Guantanamo Bay” 2:00 Row (distance) 1:00 DUs 2:00 Row (distance) 1:00 Tuck Ups 2:00 Row (distance) 1:00 Wall Balls X3 Extras: OTM-Alt-10min 10 T2B 7 DBL KB FSQ ...
Warm Up: :15 Jumping Jacks :15 KB Swings :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4 "WarHeads" 21 KB SN(M) 15 Bike 9 HSPUs x3 9 KB Push Press (9R/9L) 15 Bike 21 Wall Balls x3 -FT- Extras: Crossover Symmetry ...
Warm Up: Super D Shoulders 30/20/30 Every :45 x5 Dip Drive+High Pull+PSN+OHS Strength: OTM-15min 1 PSN "Pop Rocks" 12 Cal Row 8 DBL DB H Sqt Clean (M) 8 Box Jumps 10min AMRAP Extras: Gun Show 2:00/1:00 x3 ...
https://www.youtube.com/watch?v=OyWU9ONBoNk Warm Up: Old Man :15 Speed Jumps :15 Burpees to plate :15 Plate to OH :15 ASQ x4 "Fun Dip" 50 Tuck Ups 40 Saddle Jumps 30 Pistols 20 Ski Cals 10 Candlestick to Stand 8min 2min Rest Then For Time Post WOD: 3x15 Kneeling banded oblique twists Extras: Voodoo Floss: ankles up ...
Warm Up: :20 Single Unders :20 Hang PCL :20 FSQ X4 :12 Superman Hold :12 Hollow Hold X4 Strength: E2M x7 CL Pull+HCL+3 FSQ "Sour Patch Kids" 5 Pull ups 10 Push Ups 5 DBL KB FSQ 10 DBL KB DL 30 DUs 12min AMRAP Extras: 2x20 DB Pull Overs 3x15 Reverse Hyper ...
Warm Up: Old Man 150m Row 8 Coassack Squats 6 1-leg V Ups 4 Burpees 6mins "Gobstoppers" 1500m Row 20 Step ups 20 Sit ups 1000m Row 20 Step ups 20 Sit ups 750m Row 20 Step ups 20 Sit ups 500m Row 20 Step ups 20 Sit ups 250m Row -FT- Extras: 4x25 RKBs 3x15 Kneeling banded oblique twists ...
Warm Up: :15 Lat Bar Jumps :15 ASQ :15 Reaching Spiderman :15 Burpees x4 OTM-5min 3 DL+3HHCL+3 Presses Strength: OTM-15min 1 CL/J Open 13.4 +3 Reps… PCL/J (M) (135/95) T2B 7min AMRAP (Previous Open Workout) Extras: 10 TGU-NFT Crossover Symmetry ...