Every Min for 10Min 5Pullups/10Pushups
Find scales that allow for similar reps across all 10min
Rd1 Enter Pull-ups
Rd2 Enter pushups
150 KB Swings American 53/35
12min Cap
400m Briefcase Carry
Try and limit switches to one each direction.
Double Under Skill Work
50-40-30-20-10
Double-unders
Sit-ups
100 Russian Twists
25min AMRAP
50 Russian Swings 70/53
50 Goblet Squats
50 Sumo Deadlift Highpulls
*400m Run after each together
Share the Reps
Single Leg Squat Practice
Rope Climb Technique
Every Minute Alternating
15 GHD Situps or Situps
15 Single Leg Squats or Scale
3 Rope Climbs or Scale
**bring long socks if climbing**
Every 3min Builiding
On the 5min for 3 Rounds
20 Deadlifts 185/125 or 50%
20/15 Cal Row
20 Wall Balls 20/14
20/15 Cal Row
4 Scorpions Each Side
4 Child Pose to Cobra
15min to Build to a Heavy Single Dip and Pullup
20min AMRAP
400m Run
Max Ring Dips
200m Run
Max Chest to Bar Pullups
Minimum 5 reps per attempt
Every 3min Building
Squat Clean and jerk or Power clean/front squat/jerk
Doubles are NOT touch and go
Every 90s for 10rds
3 Power Cleans
3 Front Squats
3 Push Jerks
Tabata Hollow Rocks
Tabata Banded SL Glute Bridge
Tabata Side Plank
20min AMRAP
50 Double Unders (100 singles)
40 KB Swings American 53/35
30 Front Elevated Lunges
20 Ring Rows
10 Burpee to a Plate
Rope Climbs
Easter Egg Surprise WOD
5 Rounds
Run to the 400 to find your egg! Inside you will find your next move 🙂
25 Toes to Bar
50 Front Squats 135/95 or 50-60%
25 Toes to Bar
75 Cals
50 Front Squats 135/95
25 Toes to Bar
100 Wall Balls
75 Cals
50 Front Squats 135/95
25 Toes to Bar
125 Pushups
100 Wall Balls
75 Cals
50 Front Squats
25 Toes to Bar
Share all reps with partner. 40min Cap
