Every 2:30 Min building
20min AMRAP
ROUNDS OF
3 Unbroken Pwr Cleans 135/95
5 Ring Dips
7 C2B/Pullups/Rows
*200m Run
One round then run, then two rounds then run, then three and so forth
400m jog right after 20min is up
Wood Baby Shower WOD
Baby Making 🙂
50 Sync Air Squats
Rushing to Hospital
50 Cal Row
Delivery
50 Hanging Knee Raises
*take the Wall Ball off
Trip Home
400m Run w Wall Ball
Change the baby
Both partners put a diaper on KB
Playing w the Baby
50 KB Swings overhead if diaper comes off must stop and put back on
Getting woken up at night
50 alternating up/downs
5-10-15-20-25-20-15-10-5
Cal Row
25ft Overhead Walking Lunge
Wall Balls 20/14
25ft Overhead Walking
** Rest 1 Minute
30min Time Cap
Every 3 Minutes Building
5 Rounds of
10-8-6-4-2 Deadlifts
20 Alt DB Snatch 50/35
30 Double Unders (50 Singles)
*1 minute rest
Use 275/185 or 80% of 3 for Deadlift weight
Alternating Minutes with
One arm Chinese DB Row
12min AMRAP
15/12 Cal Row
KB Clean Left 53/35
KB Thruster Left
KB Clean Right
KB Thruster Right
Start at 5 and Add one Rep each round
May use DB instead of KB
4 Rounds of Alternating Minutes
15 GHD Situps
15 Dragon Flies
30Sec/30 Sec Star Side Plank
Rest
3 Rounds for time
800m run (Sub 1000/800m row or 62/40cal Bike)
Rest 2 min
Run an additional 800m 😉
2minute pigeon stretch L/R
Every 3 Minutes building then 70-75%
5 Rounds for Time
15/12 Cal Bike
10 Toes to Bar (15 sit-ups)
10-8-6-4-2 Front Squats 165/115
*Rest 30 Seconds
Reps on Front Squat Decrease each Round
Every 2 Minutes building
20min AMRAP
10 Push Press 115/75
10 KB Swings American 53/35
10 Box Jumps 24/20
Technique and skill work
8min AMRAP
10 Chest to Bar
10 Overhead squats 96/65
15min to build to a heavy single
20min AMRAP with a Partner
800m Run together
30 sync Burpees
60 Power Cleans 135/95
20 Sync Burpees
40 Power Cleans 165/115
10 Sync Burpees
Max Power Cleans 185/125
Scaled
M-75/95/115/135
F-55/65/75/95
