WOD

5 Rounds, rotate every minute

1. Row

2. Russian KB Swing

3. Double Unders

4. Abmat Sit-up

5. Rest


ACCESSORY

3-5 SLED TRIPS (80FT.)

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WOD

AMRAP 20

8/8 DB Push press (50/35)

16 Box Jump Overs (24/20)

8 Alternating Sandbag over shoulder (150/100)

16 Chest 2 Bar Pull-ups


MIDLINE

3 x 12 Slide Tuck/Pike

3 x :30/:30 Pallof Press

3 x 15 Hollow Rock

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STRENGTH

Front Squat

Work up to 1x1 @ 105% of 3RM


WOD

3 ROUNDS FOR TIME

400m Run

6 Power Cleans (135/95)

9 Front Squats

12 Bar Facing Burpees

Michael DeMarcoComment

WOD

(Teams of 2)

3 Rounds for time

60 Wall Balls

50 Box Jumps

40 Power Snatch (95/65)

15 Synchro Bar Facing Burpees

Michael DeMarcoComment

STRENGTH

Deadlift

3x2, 92% 3RM


WOD

AMRAP 12

10 Alternating DB Snatch (70/50)

16 Alternating Front Rack Lunge (95/65)

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WOD

4 Rounds for time

(1:00 rest between rounds)

15/10 Cal Bike

12 Toes 2 Bar 

9 Hang Power Clean (165/105)

15 Handstand Push-ups


MIDLINE

3 Rounds

a. Side Plank    :45

b. Weighted V-ups     15

Michael DeMarcoComment

Hello, World!

WOD

"Fight Gone Bad!"

Three rounds of:

(1 minute rest after each round)
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

*Score is total reps*


STRENGTH

4 Rounds

a. Alternating DB Arnold Press   8 per arm

b. Band Pull Apart     15

Michael DeMarcoComment