WOD
2 SETS FOR QUALITY*
500/400m Row
12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)
3/3 DB/KB Windmills
Immediately Into...
2 SETS FOR QUALITY*
500/400m Row
25 Russian DB/KB Swings
1:00 Bar Hang
*Athlete Choice for all weights.
(No Measure)
Finisher
IN TEAMS OF 2...
FOR TIME
2000m Row*
*Partners alternate every 250m until completion of 2000m.
(Score is Time)
Strength
5 SETS
3 Strict Press*
5/5 Bodyweight Tempo Bulgarian Split Squats (2111)
*Start Moderate and Build to Heavy
-Rest as Needed b/t Sets-
(Score is Weight)
WOD
3 ROUNDS FOR TIME
12 Push Press 115#/75#
24 Russian KB Swing 55#/35#
36 Walking Lunges
Skill
EMOM x 12 MINUTES
MIN 1 - :40 Gymnastic Pull*
MIN 2 - :40 Double Under Practice
MIN 3 - :40 Hollow Body Flutter Kicks
(No Measure)
*Gymnastic Pull Options...
Strict Pull-Up (C2B Optional)
Kipping Pull-Up (C2B Optional)
Bar Muscle-Up
WOD
"END OF THE RAINBOW"
FOR TIME
2400 Meter Bike
Immediately Into...
5 ROUNDS
36 Double Unders
18 Russian KB Swing 55#/35#
6-9 Reps Gymnastic Pull (Athlete Choice)*
Immediately Into...
2400 Meter Bike
*Gymnastic Pull Options...
Strict Ring Row
Strict/Kipping Pull-Up
Chest to Bar Pull-Up
WOD
EMOM x 30 MINUTES
MIN 1 - 5-7 Ring Muscle-Ups
MIN 2 - 60 Double Unders
MIN 3 - 20 Russian KB Swings 70#/55#
MIN 4 - 12 Alt. Pistol Squats or 24 Air Squats
MIN 5 - :50 Single Arm KB Front Rack Hold*
*Switch arms at :25 mark
(No Measure)
RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: Strict Ring or Bar Pull-Ups
