WOD “OPEN 19.3” For time 200’ Dumbbell Overhead Walking Lunge (50/35) 50 Alternating Single Dumbbell Step-up (50/35) (24/20) 50 Strict Handstand Push-ups 200’ Handstand Walk MOBILITY 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side)
WOD “BAGUETTE” Teams of 2 5 sets (each/1:1) 50 Double Unders 10 Front Squats (135/95) 5 Power Cleans (135/95) ACCESSORY Lateral Band Walk 4 sets: 30 yards Single Leg DB Hip Thrust 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets MOBILITY 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00 […]
WOD “CANNOLI” 50/40 Calorie Row 40 GHD’s (Or Stick Sit Ups) 30 Burpee Box Get Overs (30/24) 40 GHD’s (Or Stick Sit Ups) 50/40 Calorie Row ACCESSORY DB Good Mornings 4 sets: 10 reps Ring Curls 4 sets: 10 reps *Rest 1:00-1:30 b/t sets MOBILITY 1 min Calf Smash (each) 1 min Foam roll Hamstrings […]
WOD “CREAM CHEESE DANISH” For Time: 10-9-8-7-6-5-4-3-2-1 Sumo Deadlift High Pull (95/65) 15 Wall Balls (20/14) ACCESSORY Every minute (10:00) 1 Hang Power Clean (Build up in weight as form allows) MOBILITY 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper back
WOD “Croissant” 20 min AMRAP 21/16 Calorie Assault Bike (Or 16/14 Calorie Echo Bike) 15 Shoulder Press (75/55) 9 Strict Pull-ups ACCESSORY Inverted Skull Crusher 4 sets: 10 reps GHD Hip Raise 4 sets: 20 reps; unloaded or holding a plate or DB *Rest 1:00-1:30 b/t sets MOBILITY 1 min seal pose 1 min bicep […]
WOD “Elsa and Anna” Freedom (RX’d) 10 rounds 16/13 Calorie Row 8 Burpee Over Rower ACCESSORY Goblet Squat: 1 and a Half Reps Russian Kettlebell Swing 4 sets: 10 reps *Rest 1:00-1:30 b/t sets MOBILITY 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min […]
WOD “FRAN” Freedom (RX’d) 21-15-9 Thrusters (95/65) Pull-ups MOBILITY 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal Pose
STRENGTH 3 Push Jerk x 5 sets WOD “Kristoff and Sven” Freedom (RX’d) 16:00 Amrap 16 Alternating Dumbbell Snatch (50/35) 16 GHD’s (Or Stick Sit ups) 16 Box Jump Overs (20) MOBILITY 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00 Trap Smash (each side)
WOD NOAH’S ARK Freedom (RX’d) Teams of 2 (1:1) 50-40-30-20-10 Calorie Assault Bike* *40-32-24-16-8 Women’s Calories ACCESSORY Double DB Prone Row Lying DB Hamstring Curl 4 sets: 10 reps *Rest 1:00-1:30 b/t sets MOBILITY 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)
STRENGTH 10 minutes to establish a 1RM Snatch 10 minutes to establish a 1RM Clean and Jerk WOD “WALKING ON WATER” 11.1/14.1 10:00 Amrap 30 Double Unders 15 Power Snatch (75/55) MOBILITY 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side
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