Fitness & Performance
A) E2.5M x 4 sets:
– 12-16 DB/KB Romanian deadlifts (moderate)
– 2 RIR close grip push ups
B) E5M x 3-4 sets:
– 400m run
– 8 strict pull-ups
– 12 RKB swings (heavy)
– 24 double unders
HomeWOD
A) E2.5M x 4 sets:
– 12-16 DB/KB Romanian deadlifts (moderate)
– 2 RIR close grip push ups
B) E5M x 3-4 sets:
– 400m run or 2 minutes of cardio
– 8/side bent over row
– 12 RKB or bag swings
– 24 double unders or lateral hops
Fitness & Performance
A) 3 sets:
– 5-5-5 row
– 5 jumping squats
– 5 yoga push-ups
– 10 band pull aparts
B) EMOM x 5-6 sets:
1: 15/12, 12/9 or 10/7 cal row
2: 4-6 toes to bar + 4-6 burpees (sub NPU burpees)
3: 6/side single arm DB thrusters (50/35, 35/25)
4: 6-12 box jump overs (sub step-overs
5: rest
HomeWOD
EMOM x 5-6 sets:
1: 40 seconds of cardio
2: 6 lemon squeezes + 4-6 burpees (sub NPU burpees)
3: 6/side single arm DB thrusters (50/35, 35/25)
4: 6-12 box jump overs (sub step-overs
5: rest
10 rounds for time:
– 10 thrusters
– 10 sit-ups
– 10 Romanian deadlifts
– 30 double unders
For time:
– 200m run
– 20 V-ups
– 30 push-ups
– 400m run
– 40 RKB swings
– 50 walking lunges
– 600m run
– 50 walking lunges
– 40 RKB swings
– 400m run
– 30 push-ups
– 20 V-ups
– 200m run
A) At 0:00 for time:
2 rounds:
– 20 lateral DB/KB hops
– 12 thrusters
– 20 lateral DB/KB hops
– 9 power clean + push press
– 20 lateral DB/KB hops
– 6 devils press
+
At 6:00 for time:
2 rounds:
– 20 lateral DB/KB hops
– 6 devils press
– 20 lateral DB/KB hops
– 9 power clean + push press
– 20 lateral DB/KB hops
– 12 thrusters
B) Alternating double tabata x 8 rounds each:
5 rounds for time:
– 400m run
– 16 RKB swings
– 8/side push press
*25 minute cap for ParkWOD.
For Time:
– 400 m run
9-12-15 reps of:
– 800 m run
15-12-9 reps of:
– 400 m run