3 rounds for time
400 meter run
20 wallballs
5 muscle ups
Tuesday
14 minute AMRAP
2 rope climbs
7 burpees
14 kb swings 1.5pood
Wednesday
12 minute AMRAP
10 box jumps 20inch
20 double unders
200 meter run
Thursday
hip mobility drills
pnf stretching
shoulder dislocators
foam rolling
ice baths
anything to help you recover
Friday
Anything to help you recover
hip mobility drills
pnfp stretching
shoulder dislocators
foam rolling
ice baths
Saturday
Garage Games
Open Men
WOD
- 800m
- Pull ups x 20 OR Jumping (from the ground) pull ups x 40
- eliminate 2 – 8 left
- burpee x 30
- situps x 50
- eliminate 2 – 6 left
- 95# cleans x 15 (anyhow)
- eliminate 2 – 4 left
- box jumps/steps 19 inch x 40
- eliminate 2 – 2 left
- 400m
- eliminate 1 – 1 left -winner
WOD
- 95# ground to over head x 20
- DL – 1x 135#, 185#, as many as you can 225# touch and goes
- eliminate 2 – 8 left
- HSPU (to 2 abmats) x 15 (kipping is allowed)
- 400#s of Wall Ball 10ft mark (chose your ball)
- Eliminate 2 – 6 left
- 100ft 15# plate overhead lunges
- eliminate 2 – 4 left
- 150 x Double Unders OR 600 Singles
- eliminate 2 – 2 left
- Rope Climb x 2
- eliminate 1 – 1 left
WOD
- 400m 40# sand bag carry
- 50 push-ups
- eliminate 2 – 8 left
- 100 squats
- 35# KB swings x 60
- eliminate 2 – 6 left
- 200m sprint
- Muscle Ups x 5 OR 15 x(ring pull ups & Ring dips)
- eliminate 2 – 4 left
- 185# DL x 30
- eliminate 2 – 2 left
- 1000m row
- eliminate 1 – 1 left
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