Category: WODUP

A. GENERAL WARM-UP

:60 second Assault Bike (easy)
10 Plank Up Downs
15 Air Squats
:45 second Assault Bike (moderate)
10 Push Ups
8 Reverse Lunges
:30 second Assault Bike (Fast)Scoring: Not Scored

B. WARMUP

MEDBALL
-10 strict Press
-10 SQ
-10 Thruster
-10 Push PressScoring: Not Scored

C. PART A

EMOM 10: [4-5 RPE]
3 Thruster (On the Floor)Scoring: Not Scored

D. "BANGERS & MASH"

7 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Step Ups (24"/20")

30/21 Calorie Assault Bike

5 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Step Ups (24"/20")

30/21 Calorie Assault Bike

3 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Step Ups (24"/20")

Score = Time it takes to complete the workout

**TIMECAP 20 MINSScoring: Not Scored

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A. GENERAL WARM-UP

AMRAP 4:00:
5/4 Calorie Row
6 Ring Rows
8 Bodyweight Good Mornings
10 Frog HopsScoring: Not Scored

B. DEADLIFT

Every 2:30, 6 Sets
7 @ 60%
5 @ 65%
3 @ 70%
3 @ 72+%
5 @ 65%
7 @ 60%Scoring: Not Scored

C. "MASTER OF NONE"

For Time:
60/45 Calorie Row
45 Chest to Bar Pull-ups
30 Deadlifts (225/155)
15 Bar-Facing BurpeesScoring: Not Scored

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A. PART A

3 Rounds For Time :
200 Med ball Run or 18/15cal Bike or 21/18cal Row
10 Med Ball Mountain Climber

TIME CAP : 12 MINSScoring: Not Scored

B. PART B

AMRAP in 10 minutes
30 Double-Under
10 ALT. DB Snatch (50/35lb)Scoring: Not Scored

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A. PARTNER WOD :

30-20-10:
KBS
SIT-UPS

30-20-10:
WALL BALLS
PUSH UPS

30-20-10:
CAL ROW
PULL UPS/RING ROWS

30-20-10:
GOBLET SQ
OH PLATE LUNGE

30-20-10:
AIR SQ
DB RUSSIAN TWISTSScoring: Not Scored

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A. PART A

E2MOM FOR 10 MINS : (5 Rounds)
300 Meter ROW / 900 Meter BikeScoring: Not Scored

B. PART B

MAX BURPEES IN 1 MINTUTEScoring: Reps (higher is better)

C. PART C

40-30-20-10 :
Ball Box Step
Slam Ball (15/10kg)Scoring: Not Scored

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A. BUY & HOLD

AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Thrusters (55/35)

[Rest 4 Minutes]

AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Overhead Squats (55/35)

* Score = Log rounds + reps for both AMRAP'S. Score is sum total.Scoring: Not Scored

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A. WARMUP

20 Jumping Jacks
15 Air Squats
10 Barbell Good Mornings
5 Boot StrappersScoring: Not Scored

B. WARMUP WITH BB

Ankle
Deadlift
Back SQ
Lat [Back] / Lat [Front]
Front SQScoring: Not Scored

C. WARMUP

5 Deadlifts pause at knees
5 Deadlifts + Shrug
5 Hang Deadlift Shrug
5 Hang Muscle Clean
5 Hang Power Clean
5 Power CleanScoring: Not Scored

D. POWER CLEAN

Every 2:00 x 5 [4-5RPE]
Complete 2 Touch & Go Power CleansScoring: Not Scored

E. "POWER CHORD"

AMRAP 10:
15/12 Calorie Row
3 Power Cleans (95/65)
15/12 Calorie Row
6 Power Cleans (95/65)
15/12 Calorie Row
9 Power Cleans (95/65)
15/12 Calorie Row
12 Power Cleans (95/65)

* Add 3 Power Cleans per round for 10:00
* Score = The number of rounds + reps/cals in 10:00Scoring: Not Scored

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A. PART A

SNATCH COMPLEX (Quality) : Every 1:30Mins x 5
1 Snatch Grip Deadlift + 1 Muscle Snatch + 1 Overhead SquatScoring: Not Scored

B. "CHIPS & DIP"

For Time:
1 Mile Run
60 Reverse Deficit Lunges (front foot on a 45# plate, lunge backwards)
35 Strict Pull-Ups
40 Bar-Facing Burpees
30 Power Snatches (75/55)

* Score = Time it takes to complete the workoutScoring: Not Scored

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A. WARMUP

walk 200 Meter
Duck Walk
Hip Flex+Ham
One leg Hip Hinge
Hip Hinge
AD + AB
Heel / Tip Toes Stand
Calf[Push Wall]
Torso Twist
Leg Swings +Side
Air SQScoring: Not Scored

B. HAPPY WEEKEND

AMRAP 4 Mins x 5
20 Kettlebell Swings
200 Meter Run
Max Goblet Squat <<< SCOREScoring: Not Scored

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A. Kip Swing Tutorial

Practice..Scoring: Not Scored

B. Pull-up complex:

4 Rounds of :
1 Weighted strict pull-ups
3 Unweighted strict pull-ups
5 Butterfly kipping pull-ups

Scaled version A:
3 Strict pull-ups
5 Band assisted strict pull-ups
7 Band assisted kipping pull-ups

Scaled version B:
3 Ring rows (very challenging angle)
5 Ring rows (challenging angle)
7 Ring rows (easy angle)Scoring: Not Scored

C. CORE WORKOUT

5 Rounds for Time :
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
**1 minute RestScoring: Not Scored

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