Deadlift 1RM
Dumbbell Z press (3x8)
WOD
8:00 AMRAP
12 Dumbbell Deadlift (50/35)
48 Double Under
Rest 2:00 between AMRAPS
8 Dumbbell Bench Press(50/35)
8 Box Jump Overs (24/20)
Partner WOD - You Go - I Go
For Time -- 31 minute time cap (his age)
Buy In:
1993 m row or run -- year of birth
Then 5 Rounds of:
400m Run
30/24 Calorie Ski (OR Row)
-rest 1:1-
2 Rounds
200m Run
15/12 Calorie Ski (OR Row)
-rest 1:1-
4 Rounds
100m Run
10/8 Calorie Ski (OR Row)
-rest 1:1-
2 Rounds
WARM-UP -
8:00 AMRAP
30-second Machine
10 Banded Good Mornings
5 Dynamic Squat Stretches
25ft Lizard Crawl
5 Russian Kettlebell Swing
3 Back Squats (3-second
pause w/ empty bar)
STRENGTH -
Back Squat:
WARM-UP -
10:00 AMRAP
30-second Row
50ft Empty Sled Push (Or 10
Box Step Ups)
5 Inchworms
5 Dumbbell Push Press
3 Dumbbell Split Jerks
STRENGTH -
Skill Focus (Split Jerk):
Tall Split Jerks (3x3)
WARM-UP -
10:00 AMRAP
30-second Air Bike
10 Banded Pass Throughs
10 Cossack Squats
3 Muscle Snatch (PVC-Empty
Bar)
3 Snatch Push Press (PVC-
Empty Bar)
3 Snatch Balance (PVC-
Empty Bar)
STRENGTH -
WARM-UP -
Hinshaw Warm Up
WORKOUT - Mr. Tortilla
Freedom (RX’d)
6 Sets
400m Run with Decreasing
Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest
WARM-UP -
8:00 AMRAP
10 Heel Toe Rocks
4 Up Downs + Jump Over
10 Overhead Walking Lunge
steps (PVC)
5 World’s Greatest Stretch
(each side)
3 Deadlifts (Empty Bar- Build
across across)
STRENGTH -
Deadlift: