A. E3MOM 15
3/3 Airplane Holds 5 seconds
4 Kneeling Jump to Squat
(Rx + 4 Kneeling Jump to Pistol (2/2))
B. 10 Rounds [15min cap]
4 Bent Over Row (50’s/35’s)
2/2 Single Leg Deadlifts (50’s/35’s)
4 Dumbbell Front Squats (50’s/35’s)
Bodyweight
B.10 Rounds [15min cap]
4 Chair Pull Ups
4 Single Leg Airplane Rotations*
8 Jumping Squats
*Standing on a single leg, go into the airplane position and rotate the torso to touch the right hand to the floor and left arm upward. Rotate the opposite way to touch the left hand to the floor and right arm upward to complete 1 rep. Alternate legs for each rep.
Post time for the WOD. Ex: 9:49 Rx.
And coming tomorrow…
A. For Time [20min cap]
25 Dumbbell Sumo Deadlift High Pull (50/35)
50 Burpees Over Dumbbell
100 Dumbbell Overhead Squats (50/35)
50 Box Jumps (24/20)
25 Dumbbell Sumo Deadlift High Pull (50/35)
B. EMOM 8
1 set of Push Ups (Rx+ = Strict Handstand Push Ups)
Bodyweight
A. For Time [20min cap]
25 Star Jumps
50 Burpees Over Towel
100 Lateral Lunges
50 Box Jumps (24/20)
25 Star Jumps
A. Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Dumbbell Clean and Jerk (50’s/35’s) Directly into
10-9-8-7-6-5-4-3-2-1
Dumbbell Overhead Squat (50/35)
Handstand Push Ups
B. Core Cashout:
Fast Eddie’s Lucky 7’s
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4 min
Bodyweight
A. Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Burpees Directly into
10-9-8-7-6-5-4-3-2-1
Jumping Lunges (R+L=1)
Handstand Push Ups
