WOD
"All in the Family"
Teams of 3 For Time:
25:00 AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
10/8 Calorie Air Bike
8 Burpee Box Get Overs @ 30"/24"
Partner 3: Rest
-Rotate when Partner 1 finishes the 400m Run. The partner finishing run will go into the AMRAP and start where the previous partner finished. (Order: Run - AMRAP - Rest - Repeat)
(Scored by Total Rounds + Reps of the Bike/Burpee AMRAP)
Accessory
Gymnastics (Rope Climbs)
**Level 1:**
8 min EMOM:
Min 1: 4 Staggered Grip Rope Pull Up with Foot Assistance (two per hand on top)
Min 2: 10-14 Alternating V-Ups (5-7 each side)
Min 3: 6-8 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 10 Bodyweight Hip Thrusts
**Level 2:**
8 min EMOM:
Min 1: 60 Second Max Rope Climbs
Min 2: 60 Second Rest
Min 3: 60 Second Max Rope Climb
Min 4: 60 Second Rest
**Level 3:**
3 min on/1 min off for 2 sets:
35 Double Unders
1 Rope Climb
50ft Farmers Carry @ 2x50/35lb
1 Rope Climb
(KG conv: 22.5/15)
WOD
"Saint-Honoré"
4 Rounds For Time:
400m Run
20 Box Jumps 24"/20'
100ft Bodyweight Walking Lunge
WOD
"Jakku"
20:00 AMRAP
200m Run
2 Rope Climbs
Accessory
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Bent Over Row (RPE 6-7)
Dumbbell Bench Press (RPE 6-7)
*Not a workout, don't sprint through this.
Accessory
Gymnastics (Handstand Walk)
**Level 1:**
9 min EMOM:
Min 1: 2-3 Pike on Box Wall Walks
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute
**Level 2:**
9 min EMOM:
Min 1: 1 Complex of: 1 Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute
**Level 3:**
2 min on/1 min off for 3 Sets:
15/12 Calorie Ski (or Row)
Max Distance Handstand Walk in the remaining time
WOD
"Alderaan"
For Time:
400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run
