WOD
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead 20#/14#
MIN 2 -- Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 MB Sit-ups + 4 MB Seated Press
MIN 2 -- Row or Bike, Moderate Effort
(No Measure)
Cool Down
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
(No Measure)
Skill
EMOM x 12 MINUTES
MIN 1 - :40 Gymnastic Pull*
MIN 2 - :40 Double Under Practice
MIN 3 - :40 Hollow Body Flutter Kicks
(No Measure)
*Gymnastic Pull Options...
Strict Pull-Up (C2B Optional)
Kipping Pull-Up (C2B Optional)
Bar Muscle-Up
WOD
"END OF THE RAINBOW"
FOR TIME
2400 Meter Bike
Immediately Into...
5 ROUNDS
36 Double Unders
18 Russian KB Swing 55#/35#
6-9 Reps Gymnastic Pull (Athlete Choice)*
Immediately Into...
2400 Meter Bike
*Gymnastic Pull Options...
Strict Ring Row
Strict/Kipping Pull-Up
Chest to Bar Pull-Up
Strength
Back Squat
4x3
*Building from Moderate-Heavy to Heavy
WOD
"SPEED DEMON"
3 ROUNDS FOR TIME
• 30 Single DB Front Squat 35#/25#
• 30 Up-Downs
-8:00 Hard Cap-
Strength
E2MOM x 12 MINUTES
3 TNG Power Clean & Jerk or Power Snatch*
*Start light-moderate and build to heavy.
(Score is Weight)
WOD
AMRAP x 15 MINUTES
250/200m Row
12 Ground to Overhead 115#/75#
250/200m Row
12 Slam Balls 30#/20#
(Score is Rounds + Reps)
