WOD
"Coconut Mall"
For Time:
10 Wall Balls 20#/14#
5 Burpee Box Jump Overs 24"/20"
-rest 1:00-
20 Wall Balls 20#/14#
10 Burpee Box Jump Overs 24"/20"
-rest 1:30-
30 Wall Balls 20#/14#
15 Burpee Box Jump Overs 24"/20"
-rest 2:00-
40 Wall Balls 20#/14#
20 Burpee Box Jump Overs 24"/20"
-rest 2:30-
50 Wall Balls 20#/14#
25 Burpee Box Jump Overs 24"/20"
*30:00 Time Cap
Strength
Deadlift 2x2
2 sets x 2 Deadlift (90-95%)
-Complete a set every 3:00-
WOD
"Hot Apple Cider"
4 sets
2:00 AMRAP
20/16 Calorie Row
Max Wall Ball 20#/14# in the time remaining
-rest 2:00 between sets-
-into-
4 sets
2:00 AMRAP
10x50ft Shuttle Run
Max Burpee to Bar
-rest 2:00 between sets-
*Minimum reps to be considered Rx is 15 wall balls per set and 10 burpees per round
WOD
"Protector - Firefighters"
For time:
30 Wall Ball 20#/14#
50 Box Jump Overs 24#/20#
30 Wall Ball 20#/14#
50 GHD Sit Ups (Scale V-Ups)
30 Wall Ball 20#/14#
6 Rope Climbs
(Scale 30 Elevated Ring Rows)
Accessory
"Strict Pull-ups: Week 2"
Freedom:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 5 Strict or Box Assist pull-ups
–rest 90 seconds between sets–
Independence:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 3-5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Liberty:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 2 Box Assist pull-ups
–rest 90 seconds between sets–
Strength
Snatch Grip High Pull + Muscle Snatch + Overhead Squat 5x9
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats
* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch)
WOD
"Philly Cheesesteak"
7:00 AMRAP
5 Box Jumps 30"/24"
7 Toes to Bar
9 Wall Ball 20#/14#
