Warm Up

Blue Dot Game

3x
20 sec HSH
30 sec Hollow Hold
10 Mission Impossibles

3x
5 Ring Lat Activators
10 ring rows
Shoulder Stretch

2 Perfect Stretches

Question of The Day

Would you rather live in a world where you dance instead of walk or sing instead of talk?

Skills / CORE

4 Rounds

90 sec at each Station

#1
Anything upside down
#2
Negative Pull Ups alternating with Negative Push Ups every round
#3
30 sec Weighted Plank
30 Russian twists

Strength

Deadlift Cycle Wk #6

3-5 Rounds of 5 reps @ 75%

Superset with

200 meter run or row @ 70%

Finisher
3 x Jefferson Curls

Warm Up

500 run or 400 row
SPRINT the last 100 meters

3x
5 ring lat act
5 ring rows
shoulder stretch

3x
1 negative push up
3x 1 Push up to DD

3x
5 air squats
10 sec bottom of squat hold

20 arm circles
20 Zombie kicks

Question of The Day

Would you rather have a tree house or a submarine?

WOD

“Cindy”

AMRAP 20 min

5 Pull Ups
10 Push ups
15 Air Squats

Warm Up

400 run or 500 row
SPRINT the last 100 meters

3 x
Burpee long jump out
Lunge back

2 x
Spider man Crawl out
Zombie back

Banded Shoulder Warm Up
PVC SS
Bergener W/U

Question Of The Day

Would you rather surf in shark-infested waters or jump free fall with a parachute into the Grand Canyon?

Tech

With empty bar or light weight

3 x 
1 Pull
1 Clean & Jerk

3 x
1 High Pull
1 clean & jerk

WOD

AMRAP 1 min

3 C&J
3 Burpees over the bar

-30 sec rest-

AMRAP 2 min

6 C&J
6 Burpees over the bar

-1 min rest-

AMRAP 3 min

9 C&J
9 Burpees over the bar

-90 sec rest-

AMRAP 2 min

6 C&J
6 Burpees over the bar

-1 min rest-

AMRAP 1 min

3 C&J
3 Burpees over the bar

Rx 65 / 95
Rx+ 95 / 135
M 35 / 65

Warm Up
Deck of Cards (5 min)

Hearts = Jumping Jacks
Diamond = Skater Lunges
Clubs = Shoulder Taps
Spade = Burpees

2x
1 negative push up and 2 strict push ups
Down Dog to Spiderman
1 plank wheel

20 sec Sampson stretch
Rig Calf Stretch

Question Of The Day
Would you rather sit with a resting lion for ten minutes or run across a hungry alligator’s back?

CORE
“Thunderstruck”

V-up into Hollow hold

Listen to AC/DC Thunderstruck, every time you here “THUNDA” do a V-up

WOD

AMRAP 5 min

200 meter run or row
5 V-ups
10 Dips

-2 min rest-

AMRAP 5 min

200 meter run or row
5 Burpees
10 Lunges

-2 min rest-

AMRAP 5 min

200 meter run or row
5 Air Squats
10 Mountain Climbers

Warm Up

600 run or row
SPRINT every other 100 meters

2 x with empty bar
5 thrusters
5 Push Press
5 front squats

PVC SS
3 x
3 Position Squat Cleans
High Hang
Hang
Ground

3 min self stretch

Bulldozer

ZACH B-Day Birthday Bulldozer!!

AMRAP 30 min

5 Squat Cluster
1 Rope Climb
91 DU’s
5 Squat Cluster
1 Rope Climb
400 meter run or row

Rx 95 / 135

Squat Cluster = Squat clean into Thruster, can be done as Squat Clean & Jerk if needed… GO HEAVY
Score is total rounds and reps, Rounds end after the 400 run or row

Melee

Part #1

20 min
Max sled push to failure

Part #2

20 min
Max unbroken pull ups to failure (scaled Pull ups OK)
20 Weighted Sit Ups
1 x building run