WOD

Warm Up Run 400m Dynamic Drills Workout of the Day For time: 20 Alt. TGU (44/26) Then 2 Rounds 20 Goblet Squats (44/26) 30 HR Push Ups 400m Run Then 20 Alt. TGU

Warm Up Dynamic Drills 2 Rounds 10 Wallslides 10 Dislocates 10 T Push Ups Strength/Skill 3 Sets A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds 3 Sets B1: Dips(Rings or Stationary) x max reps @ 2010 – Rest 60 seconds B2: Superman

Warm Up Run 250m Ankle, Hip, and Front Rack Mobility Dynamic Drills Then 10 OHS @ 31X1 10 Ring Rows @ 20X1 Strength/Skill 3 Sets A1: Front Squat x 3-4 reps @ 31X1 – Rest 10 seconds A2: Box Jumps x 5 @ 13X1 – Rest 60 seconds 3 Sets B1: Weighted Pull Ups x

Warm Up Row 500m Dynamic Drills Workout of the Day 10 minutes @ 85% 10 Wallball (20/12) 10 Calorie Row 10 Abmat Sit Ups Rest/Walk 4 minutes 10 minutes @ 85% 10 HR Push Ups 20 Double Unders (40 singles) Farmers Carry x 60m (70/44 per hand) Rest/Walk 4 minutes 10 minutes @ 85% 5

Warm Up Jumprope 3 minutes Dynamic Drills 2 Rounds 5 Inchworms 10 T Push Ups 10 Good Mornings Strength/Skill 4 Sets A1: Deadlift x 4-6 reps @ 21X1 – Rest 60 seconds A2: SA Press x 4-6 reps @ 21X1 – Rest 60 seconds A3: Side Bridge x 30-45 seconds per – Rest 60 seconds

Warm Up Jumprope 3 minutes Hip, Ankle, and Front Rack Mobility Then 10 Goblet Squats @ 31X1 10 T Push Ups 10 Dislocates Strength/Skill 3 Sets A1: Front Squat x 3-4 reps @ 31X1 – Rest 60 seconds A2: Side Bridge x 30-45 seconds per – Rest 60 seconds 3 Sets B1: Push Press x

  Warm Up Jumprope 3 minutes Dynamic Drills Strength/Skill 3 Sets for Quality A1: Nose to Wall Handstand Hold x 45-60 seconds OR 2-3 Wall Walks A2: Toes to Bar x 4-6 reps @ 3011 Or 30A1 A3: KB Windmill x 4-6 reps per side @ 3011 Then 3 Sets for Quality B1: Strict Chin

Warm Up 2 Rounds Row 250m 5 Inchworms 10 Good Mornings Strength/Skill 4 Sets A1: Deadlift x 4-6 reps @ 31X1 – Rest 90 seconds A2: Ring Push Ups x Max reps @ 1010 – Rest 90 seconds MetCon 3 Rounds Against a 3 minute clock Row 300m or Run 250m Ground to Overhead (135/95)

Warm Up Jumprope 3 minutes Dynamic Drills as a group   Workout of the Day 10 minutes @ 85% Run 250m 10 HR Push Ups 5 Strict Pull Ups Rest/Walk 4 minutes 10 minutes @ 85% 10 Alt. Jump Lunges 10 Abmat Sit Ups 10 Alt. KB Snatch (53/35) Rest/Walk 4 minutes 10 minutes @

Warm Up Row 300m Hip and Ankle Mobility Dynamic Drills Strength/Skill 4 Sets A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: SA Bent Row x 6-8 reps per @ 2011 – Rest 60 seconds A3: Lying External Rotaions x 10-15 reps @ 3011 – Rest 60 seconds MetCon Every minute