WU 4 ROUND

30″ HOLLOW    30″ SUPERMAN  30″ HOLLOW HOLD   30″ SUPERMAN HOLD

WOD 8 ROUND     TC12′   OF

8 LUNGES BB IN FRONT RACK

7 BURPEE LATERAL

6 PULL UP

CO TABATA SIT UP

 

WU

3 ROUND OF

30″ PLANKE

30″ SIDE PLANKE DX

30″ SIDE PLANKE SX

WOD   4 INTERVAL  3’ON 1’OFF AMRAP

6 PUSH UP

12 KET SN @24/16

24 DU

 

WU

EMOM 8′

ODD 5 SN BALANCE

EVEN 30″ HS HOLD

WOD AMRAP 10′ LADDE UP

HANG SQUAT SN 1-2-3-4-5-6……@50/35

HSPU 2-4-6-8…..

CO 4′ SUPERMAN HOLD

WOD   AMRAP 20′

400 MT RUN

19 WB

11 BURPEE LATERAL BAR

3 PC

W.U. 3 ROUND OF

10 FS

8 SDL

6 OHS

WOD TC 20′

400 MT RUN

40 FS@50/35

400 MT RUN

30 PUSH JERK

400 MT RUN

20 SDLHP

400 MT RUN

10 OHS

 

W.U. PRIMER X3

5 SN HIPULL@20/15

5 MUSCLE SN

5 POWER SN

WOD  AMRAP 14′

5 C2B

10 POWER SN@40/25

15 DU

C.O.

5XME LEG RAISE

W.U.   4 ROUND OF

10 GOOD MORNING BAND

10 VERTICAL JUMP

30″ ARCH BODY

10 RFT   TC 16′

6 HPC@50/35

8 BOX JUMP

10 DL

C.O.

TABATA LUNGES

W.U..

PRIMER X3

5 CL

5 THRUSTER

5 CLUSTER

HEAVY DAY

12′ TO FIND YOUR 1RM CLUSTER

WOD        AMRAP 7′ :CLUSTER

W.U.

4 ROUND OF 10 AIR SQUAT

30 HOLLOW HOLD

30 SUPERMAN HOLD

TEAM WOD X2 SWITCH AS NEED

AMRAP 20′

100 A.SWING@24/16

80 AIR SQUAT

60 T2B

40 BURPEE

400 MT

 

WOD

50-40-30-20-10   TC 35′

POWER SN@35/25

SIT UP

400 MT RUN AFTER EACH SET