Warm Up: 3 rounds
250m Row / Ski
3 Power Snatches
6 Box Jumps
9 WBS
(Increase weight each round to your workout weight)
WOD: You Go I Go Rounds
10 Rounds:
5 Power Snatches
10 WBS
8 Rounds:
16 DB Snatches
16 DB OH Lunges
6 Rounds:
20 Cals
10 Box Jump Overs
RXD+ (50/35 – 22.5/15 – 30”)
RXD (42.5/30 – 20/12.5 – 24”)
SCALED+ (35/25 – 15/10 – 20”)
SCALED (30/20 – 12.5/8 – 16”)
Finisher:
30 secs on Bike (D10) – 30 secs Frog Jumps – 30 rest x 6 sets each
Warm Up: 3 Rounds 15/12 Cals 10 RDL (E/B) 10 Hang Power Cleans (E/B) 30 Secs Overhead MB Stretch WOD: RXD Option: For Time: 15 – 14 – 13 – 12 – 11: Burpees Over Rower 250m Row 10 – 9 – 8 – 7 – 6: Powe
Warm Up: 2 Rounds 15/12 Cals 10 Back Squats (E/B) 10 Step Ups 10 Hang Snatches (E/B) WOD: AMRAP RXD Option: Part A: AMRAP in 3 mins Back Squats Weight x Reps = Score *** Rest 3 mins *** Part B: AMRAP
Warm Up: 2 Rounds 15/12 Cals 10 Straight Leg Sit Ups 10 Press Ups 10 WBS WOD: Every 5 mins x 5 RXD Option: Every 5 mins x 5 9 T2B 15 HR Press Ups 21 Thrusters (50/35) 15 HR Press Ups 9 T2B *** If you