2:00 Pigeon Pose (1:00/side)
-Then-
21-15-9
Calorie Row PVC
Very Light DB Thrusters
Strength
Back Squat
8×3 at 60% of 1RM
AMRAP 7 Minutes
7 Calorie Row
7 Thrusters 65/45lbs
Extra-with a partner
22 minutes alternating every minute
Row, bike or ski for cals
First day in new building. Park in front, use side door south side of building. Don’t park by the house, park on the grass in front of the warehouse.
Wod might be slightly modified.
NO THROWING DUMBBELLS IN THE NEW GYM. if you have to throw it, its too heavy for you to control.
3 Rounds
10 Box Step Ups with Light DB
10 Alternating DB Hang DB Snatch
10 PVC OH Squats
Strength/skill
4 Sets
3 Shallow Kips (tight & fast)
3 Big Kips (Elevation is the goal)
1-3 bar Muscle Ups Rest as needed between
On a 9 Minute Clock:
60 S. DB Dumbbell Box Step Ups 50/35lbs, 24/20”
Then,
AMRAP in remaining time:
6 Overhead Squats 115/75lbs
3 Bar Muscle Ups
Strength: 5 x 5 deadlift
WOD: 13 min AMRAP
*20 Single DB Hang Clean & Jerk
200 M Run
5 burpees
*10 each arm, split how you want
In Teams of 3:
EMOM 9 minutes, rotating (3 rounds at each station)
P1- :50 bike @ sustain pace
P2- :50 Burpees @ sustain pace
P3- :50 Leg Swings
Wod-
30 Minutes- team of 3
Bike as many cals as possible
MUST switch every 20 seconds- not including transition. so if you jump on the bike at 24 second… bike until it say 44 second.
Today is a great example of “sharing the pain.”
Not many people will look at this and say “I want to do that!” but you will be happy you did with your teammates along to share the work.
Park in front please!
Teams of 3-
Wod 1- 10 minutes
Entire team runs 800m with a sandbag, slam ball, or wall ball- switch as needed-
Remainder of the time is max reps of wall balls
Wod 2- Lets Lift
entire team has 8 minutes to find a 1 rep max squat clean- start moderately heavy, you should be warmed up from wall balls. score is total of all three
Wod 3- relay style 14 minutes.
10 sit ups
10 KB swings
10 push ups
100m row or ski sprint
One team member finishes and entire round then tags the next teammate in.