4 rounds, for quality (21:10):30 seconds per side, cross-body box step-down30 seconds per side, half kneeling thoracic opener with band30 seconds per side, floor slider side lunge30 seconds per side, half turkish get-up**10 seconds transtion between sides and between exercises 8 rounds for time, alternating exercises with your partner:100m row5
EMOM x15:1. 30 seconds bench or box shoot-throughs2. 30 seconds dragon flies3. 10-15 ring swings AMRAP in 8 minutes:8 toes to bar4 heavy deadlifts
2 sets:10 reps per side, T-hip rotation10 right per side, single leg calf raise10 tibialis raises 3 sets, for load:6 reps per side, cross-body box step-down30 seconds rest between sides Partner WODAMRAP in 25 minutes: 800m run, 15 Pull-ups, 25 Push-ups, 40 Air squats **Run together then share the reps anyhow For quality: 50 alternating
Skill : bar muscle up 3 rounds for time:400-meter run8-12 bar muscle-ups / low bar JUMPING MU20 alt dumbbell snatches
20 alternating kettlebell step back lunge with pass20 alternating kettlebell halos10 alternating thoracic bridge10 alternating half turkish get-ups20 alternating kettlebell side lunge with pass20 alternating kettlebell halos10 alternating thoracic bridge10 alternating half turkish get-ups
Every minute on the minute x 4 sets:4 overhead squats4 drop snatch Every minute on the minute x 4 sets:4 strict muscle snatch4 tall snatch Every minute, on the minute x 8 sets:Above the knee power snatchBelow the knee squat snatch 3 rounds for time:30 calories6 wall walks OR 3
Butts and Guts circuit: 3 rounds: :30on /:30offBarbell DL Burpees over barbell Banded Kick backs L Banded kick backs R Side plank hold RSide plank hold LSlider step back lunge RSlider step back lunge LMountain climbersBanded monster walks RBanded Monster walks L Swiss ball Dead bug Hamstring curls
Skill TTB or K2EEmom 12 :45w/:15r min 1- Max reps HKR , TTB, or K2E min 2 – Max calmin 3 Rest Tabata wod:Odd – KB sumo High pullsEven – push upsRest 1 min Tabata 2Odd- KB swingsEven – TTB or K2ERest 1 min
2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation5 reps per side, thoracic bridge 2 sets:10 reps per side, floor slider side lunge to bowler squat10 reps per side, wide stance band rotation 2 sets:10 reps per side, split stance band row10 reps per side, weighted box
20 minutes, for quality:5 skin the cats or strict knees to elbows3-5 wall climbs10-20 seconds top of the dip 10-20 seconds bottom of the dip30-50 cross-over skips or alternating single skips or backwards skips For time:21 pull-ups21 front squats21 toes to bar15 shoulder to overhead21 push-ups9 thrusters OR For time:15 pull-ups15
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