200m run
20m bear crawl
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
10 pvc pullovers
30 hollow body rock
15 kipping swings
10 situps
45 sec plank
LIFE
4 Rounds
10 Hanging knee raises
15 pushups
20 single leg squat to box
200m Run
SPORT
4 Rounds
10 Toes to Bar
15 pushups
20 pistols
200m run
coaches choice
Nikki’s Bday WOD
FOR TIME
72 Jumping Jack Buy In:
then:
12 cal row
17 OHS 115/75
46 DU
12 alternating DB Snatches ea. side 50/30
17 Wallballs 20/14
46 ab mat situps
12 DB Push Press 50/30
17 Pullups
46 KB Swings 70/55
12 push-ups
17 Power cleans 115/75
46 air squats
Cash Out:
72 sec handstand hold
Happy Birthday, Coach Nikki!! We love you!
3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
20M Bear Crawl
10 Speed toe touches
Partner Hang Stretch
Team Zeus:
in teams of 2, one working at a time:
5 Rounds for time:
30 wallballs 20/14
30 SDLHP 75/55
30 box jump 20″
30 Push Press 75/55
30 calorie row
30 pushups
10 Back Squats (bodyweight)
2 Rounds NFT of:
10 pause back squat with pvc (3 sec pause)
5-10 Push-Ups
8 Ring Rows
Mobility:
30 sec pigeon stretch
30 sec scorpion stretch
Core: 2x
20 hollow body
20 supermans
30 sec plank
LIFE
For Time:
800m Run
Then:
4 rounds
10 air squats
10 box jumps 20/12
10 dips on box
then:
1000m Row
SPORT
1000m Row
Then:
4 Rounds
10 KB squats 55/35 (hold in front of chest)
10 Box Jumps 24/20
10 Ring Dips
Then:
800m Run
3min Row
40M skip
40M Toy Solider
40M 1 leg floor touch
40M bear crawl
5 chin ups
5 pull-ups
1 min couch stretch
LIFE
10 Rounds
15 Wallballs 20/12
20 situps
60 single jump rope
SPORT
10 Rounds
15 Wallballs 20/14
20 situps
30 Double unders
3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks
8+8 reverse lunge
30 sec pigeon stretch
30 sec scorpion stretch
LIFE
4x 6 min AMRAP with 2 min rest in-between: (one score)
6 Power Snatch 65/45
12 walking lunges
18 KB Deadlift 55/35
(score will be cumulative from all 4 rounds)
SPORT
4x 6 min AMRAP with 2 min rest in between:
6 Power Snatch 95/65
12 jumping lunges
18 KB deadlift 70/55
(score will be a cumulative from all 4 rounds)
500m row
20m lunges
20m elbow to ankle
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing glute kickback
10 supermans
stretch
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups
Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch
30min AMRAP
80m Farmer Carry 55/35
10 Burpees
400m Run
25 KB Swings 55/35
CHOE
AMRAP IN 35 MIN
Buy in:
9 man makers 30/20
11 Burpees
With remaining time AMRAP:
300m Run
27 air squats
9 HSPU
500 m row
20m skip
20m elbow to ankle
20m bear crawl
20m lunges
10 pvc pullovers
10 overhead squats
5 pullups strict
5 dips
10 hollow body rock
30 sec couch stretch
LIFE
1000M Row
50 pushups
40 box jumps 20/12
30 ring rows
20 SA DB Snatch 30/20
10 Deadlifts 185/125
1000m row
SPORT
1000m Row
50 Pushups
40 Box Jumps 24/20
30 Pullups
20 SA DB Snatch 50/30
10 Deadlifts 225/185
1000m Row
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