Pre WOD
Shoulder Warm Up: On Rig Tabata
:20 Hang/:10 rest
:20 Active Hang/:10 rest
:10/:10 1-Arm Hang/:10 rest
:20 Ring Rows
"My Life So Happy"
5 Rounds
5 Strict Pull Ups
20/15 Cal Bike (350/250m Row)
(INSIDE)
Half “Murph”
800 Meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 Meter Run
"Mount St. Helen"
5 Rounds of "Cindy"
15 Dumbbell Cleans
4 Rounds of "Cindy"
12 Dumbbell Cleans
3 Rounds of "Cindy"
9 Dumbbell Cleans
2 Rounds of "Cindy"
*1 Rounds of "Cindy" = 5 pull ups/10 push ups/15 squats
"Rojo"
4 Rounds
5 Strict Pull Ups
10 Dips
15 Hollow Rocks
200 Meter Shuttle Run (50m x 4)
"Godzilla"
AMRAP 12
8 Strict Handstand Push Ups
6 Strict Toes to Bar
4 Strict Pull Ups
Rest 4 Minutes
AMRAP 6
8 Kipping Handstand Push Ups
6 Kipping Toes to Bar
4 Kipping Pull Ups
"Big Fish"
27-21-15-9
Bike
Pull Up
Row
Burpee
December Challenge, Reebok Sale + Weather Policy...
“No More Parties”
EMOM 20
Odd: 100 Meter Shuttle Run
Even: 1 Round of “Cindy”
*Cindy is: 5 pull ups, 10 push ups, 15 squats
“Cindy”
AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats
FRIDAY NIGHT LIGHTS
"Valentino"
3 Rounds
15 Pull Ups
30 Push Ups
60 Squats
Bike 1/2 Mile
"Lights Out"
500 Meter Row
20 Pull Ups
40/30 Calorie Bike
15 Chest to Bar Pull Ups
400 Meter Run
10 Bar Muscle Ups