WOD

31 Heroes - Teams of 2

AMRAP 31

8 Thrusters (95/65)
6 Rope Climbs (or 12 Up Downs)
11 Box Jumps

400m run, continuous

Skill

Pull/Jump x 5 sets

2 Rope Climbs
10 Unbroken Double Unders

WOD

"Annie"

50 - 40 - 30 - 20 - 10

Double Unders
Abmat Sit Ups

Active Recovery WOD

EMOM30 Double Tabata - 40sec work, 20sec rest

Minute 1 - Machine calories
Minute 2 - Russian Kettlebell Swings
Minute 3 - Abmat Sit Ups
Minute 4 - Plate Jumps (45's)

Accessory Work

Sandbag Toss/Agility Drills

On The 2min for 24mins (3 rounds)

- Sandbag Toss
- Lateral jump over hurdles, 12
- Overhead dumbbell carry - 50' right, 50' left

Skill

Back Squat - Tempo

Empty Barbell Back Squat - 6 sets of 2 reps

*6 seconds down
*7 seconds hold at bottom
*Stand fast

WOD

"Cindy" AMRAP 20

Accessory Work

Abdominal/Glute Super Set

16 - 1min Intervals

1min - Hollow Rock
1min - Glute Bridge
1min - Abmat Situp
1min - Lunge Walk w/dumbbell front rack

Skill

Alternating Minutes x 12mins

Minute 1 - 10/8 calories on Air Bike
Minute 2 - lvl 1 - 25ft Handstand Walk practice, lvl 2 - Handstand Hold on Wall (walk sideways), lvl 3 - wall walks, lvl 4 - Bear Crawls

Active Recovery WOD

4 - 3 - 2 - 1 of:

minute Bike
minute Row

**Perform 2 rounds of each after bike/row:
5 Push Ups
10 Air Squats
15 Abmat Sit Ups

 

Skill

Squat Snatch Stamina/Barbell Cycling

On The Minute x 5

5 touch and go Squat Snatch
(60% across all 5 rounds)

WOD

AMRAP 7