WOD:
15 Minute alternating EMOM
Minute 1: 10 Double DB ground to overhead (50#/35#)
Minute 2: 10 Over/Unders
Minute 3: 200m Run
Accessory Work:
50-75 Banded pull aparts
50-75 Banded face pulls
30-50 Seated bent over rear felt raises
*Accumulate reps*
WOD:
Thruster
15 Minutes to build to a heavy single
THEN:
“Jackie”
FOR TIME
1k Row
50 Thrusters (45#/35#)
30 Pull-ups
Mission Fit:
10 Min. AMRAP
1 Cal. Bike
1 Wall Balls
2 Cal. Bike
2 Wall Balls
3 Cal. Bike
3 Wall Balls
4… cont.
WOD:
6 Rounds for Time
16 Box plyo skiers (24″/20″)
5 Strict handstand push-ups
3 Hang squat cleans (205#/145#)
5 Strict ring pull-ups
Mission Fit:
3 Rounds For Time
200m Farmers Carry
15 Box Jumps
3 Wall Walks
WOD:
Deadlift
3-3-3-3-3
Accessory work
3 Rounds for max load
100m Odd object push/pull/carry
(Sled drag, farmers carry, prowler push, sandbag bear hug carry, etc….)
Mission Fit:
11 Min. AMRAP
12 Alternating DB Snatches
4 Toes-to-Bar
Fence and Back
WOD:
“Build the Base”
Buy In: 5 Minute max calorie echo bike
Then, 30 Minute AMRAP:
“Filthy Fifty”
50 Box jumps (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (35#/26#)
50 Walking lunges
50 Knees-to-elbows
50 Push press (45#/35#)
50 GHD hip extensions
50 Wall balls (20#/14#)
50 Burpees
50 Double unders
Cash Out: 5 Minute max calorie echo bike
Mission Fit:
3 Rounds For Max Reps
1:00 Min. Max Calorie Row
1:00 Min. Max Lunges
1:00 Min. Max Sit-ups
1:00 Min. Rest
