W.O.D.
Alphabet soup
Every 5 min for 6 sets:
- A) 15-30 Wall Balls
- B) 5 Power Cleans
- C) 3-8 Muscle Ups/Pull ups
- D) 20-60 Double Unders
Order:
- ABCD
- BDAC
- CABD
- DBAC
- ACDB
- BACD
Warm Up:
2 rounds:
Strength:
A1) 3 sets: 3-6 Front Squats + 3-6 Back Squats
A2) 3 sets: 8-10 DB Incline Bench Press + 3-6 Flat DB Bench Press
Conditioning:
Partner WOD – For time:
-Split reps
Choose one of the following:
Engine:
2 sets:
Gymnastics:
9 min EMOM:
W.O.D.
Partner WOD – 18 min AMRAP:
Alternate between
and
-alternate rounds
Warm Up
2 rounds:
Strength:
A1) 3 sets: 3-6 Strict Press + 3-6 Push Press
A2) 3 sets: 5-15 Pronated Strict Pull ups. Rest 15 sec. 3-6 Supinated Strict Pull ups
Conditioning:
Partner WOD
60-40-20:
-Split reps
Choose one of the following:
Engine:
10 min EMOM:
Gymnastics
Bar Muscle Up Skill Work
W.O.D.
3 sets – 90 sec ON/OFF:
3 sets – 90 sec ON/OFF:
Warm Up
2 rounds:
Strength:
A1) 3 sets: 6-8 RDL + 3-6 Deadlifts
A2) 3 sets: 5-15 Dips/Floor press + 5-15 Push ups
Conditioning:
Partner WOD – 3 sets:
I go, You go
Warm Up:
2 rounds:
Strength:
Conditioning:
10 min @ sustainable pace on a Machine
Choose one of the following:
Engine
2K Row or 1 Mile Run @ sustainable pace
Gymnastics
Handstand work
Conditioning:
Partner or Solo Options
15 min AMRAP:
If partner – I go, you go
Warm Up
2 rounds:
Strength:
Conditioning:
Partner WOD – 3RFT:
-Split the reps