Category: WOD

SHOULDERS 3 Round Warmups 500m Row Burpees*5 TOES2 BAR*5 MAIN SET BARBELL OVERHEAD PRESS  10,8, 8, 7, 6  DUMBELL LATERALS 10, 8,8 DUMBELL SNATCH CLEANS 10,8, 8, 6  ARNOLD SHOULDER PRESS DUMBELL 12, 10, 8, 6

Pistols 5 * 10 Romanian Lunges 4 * 8 Barbell Squat w Pause 5 * 10 Dumbell Overhead Squat 3 * 5 Dumbell Thrusters 3 * 5  Warmups :  3 Rounds 25 Air Squats 25 Lunges 10 Jump Squat

5 mile AM walk 10 Dumbell Snatches 10 Burpees 15 Dumbell Snatches 15 Burpees 20 Dumbell Snatches 20 Burpees  Pullups 5 * 6  (Row 1 min between sets – hard pull) Deadlifts 5 * 8 Dumbell Bicep Curl 3 * 15 Pendlay Row 4 * 10

1/2 mi Warmup Shoulder Press Dumbell Seated 5*10 Push Ups 5*10 Dumbell Curls 5*10 Lateral Raises 5*10

1 – Burpees 2 – Tricep Extension 3 – Dumbell Thrusters 4 – Toes 2 Bar 5 – Wall Balls 6 – Pistols 7 – Dumbell Curls

15 min bike warmup Ring Back Rows warmup Dumbell Bench 4 * 15 Dumbell Row 4 * 15 400 meter run Barbell Deadlifts 5*10 Dumbell Curls 3*10

400 Meter Warmup 9 Lateral Burpees 9 Deadlifts 12 Later Burpees 12 Deadlifts 15 Lateral Burpees 15 Deadlifts 1/2 mi run Reverse the above sets 15, 12, 9 yes it hurts 400 meter run

1/2 mi warmup 50 Toe Taps between every set Dumbell Power Clean 21, 19, 15 Dumbell Squat 21, 19, 15 Dumbell Bench Press 21,19,15 Burpees 21,19,15 Toes 2 Bar (2 failure)