PVC
Foam Roll
Partner 5K Row – switch whenever you and your partner determine
Partner WOD – you go I go for 10 rounds each:
8 Wall Ball shots
5 Burpees
1 deck clean (205-225/135-165) – should feel heavy
Sorinex Pike – 25
Sorinex Roll Outs – 25
PVC
Foam Roll
3 rounds:
12 Cal Bike
10 KBS
8 Air Squats
6 RFT:
9 burpees
9 box jumps
9 C2B
9 Thrusters (95/65)
2K Bike for Time OR 1K Row For Time
Warm Up:
PVC
Foam Roll
21-15-9
Cal Ski
Cal Bike
5 Rounds – not for time
10 Hand Release Push Ups
10 Dips
20 Wall Ball Shots
20 KBS
Dead Hang on pull up bar – 3 x MAX TIME
6-45-90
PVC
Foam Roll
5-4-3-2-1
Pull Up
Push Up
Ab Mat
3 RFT
500m Row
12 Dead Lifts at Bodyweight
21 Box Jumps/step ups
5 Rounds – Not for Time
10 Sit Up Get Ups
10 T2B
PVC
Foam Roll
Ski 150m
10 push press (45/35)
10 Thrusters (45/35)
Ski 150m
10 Pull Ups
20 banded pull aparts
20m Push Jerk or Split Jerk – build to a heavy DOUBLE for the day.
4 RFT –
Run 20 Cals on Curve
Ride 15 Cals
Ski 12 Cals
10 Wall Ball Shots
PVC
Foam Roll
21-15-9
Bike Cal
T2B
30 Clean & Jerks – 135/95
*every minute one the minute – 5 burpees
REST – full recovery.
5x300m Row Efforts – RPE of 6-7
STRETCH.
PVC
Foam Roll
3 Rounds –
10 Cal Ski
10 Cal Bike
Filthy Fifty Remix – with a partner – everyone does every rep, break up as desired
50 Box Step Ups
50 Pull Ups
50 KBS
50 Ab Mat
50 Push Press (45/35)
50 Back Squats (45/35)
50 Cal Curve Run
50 Push Ups
50 Cal Bike
PVC
Foam Roll
21-15-9
Ab Mat Sit Up
Ski Calories
5 Rounds – not for time – focus on smooth, strong, technical.
10 Body Rows w/ feet on box
10 Pull Ups
20 SA KB Snatch (10 per arm)
20 Ball Slams
Hand Stand Holds – 5 total minutes
Tabata Flutter kicks
PVC
Foam Roll
Stretch/Dynamic
For Time –
5 Deck Cleans (135/95)
20 Cal Bike
10 C2B Pull Ups
20 Cal Curve Run
15 Back Squats (135/95)
20 Cal Bike
20 Box Jumps (Step Ups)
20 Cal Curve Run
15 Dead Lifts (135/95)
20 Cal Bike
10 Bar Over Burpees
5 Deck Cleans (135/95)
DONE.
PVC
Foam Roll
Row 150m
10 DB RDL (25/15)
10 DB Press
Row 150m
10 Push Ups on DB
10 DB Front Squats
20m to find a heavy OHS single. You control your rep scheme.
3 Rounds for Time:
400m Run
15 Ball Slams
12 Push Ups
10 Goblet Squats
Bar GYM 