MOB/DYNWU
“RENE”
7 Rounds:
400m Run
21 Walking Lunges
15 Pull-ups
9 Burpees
CF:
ROMWOD/MOBWOD
6M Jumping DYNWU. 2M with Rope. 2M with Boxes. 2M Body Weight.
A. Jerk behind the Neck from Rack
*Athletes still working Speed, Foot Work or Bar Path should stick with Front Rack Jerks
3 by 5 @ 70%
B. 5 RFT:
*Athletes with Shoulder Problems or Core Deficiency should work Front Squat instead of OHS
5 OHS (115/75)
15 Push Press (115/75)
35 Cal Row
MOB/DYNWU
SI
3 by 600m 45s Rest
4 by 800m. 60s Rest
Then:
10-1
Vups/Superman
CF:
ROMWOD/MOBWOD
A. DB WOD: 8M AMRAP: For Quality
6 G2O
8 Split Jumps (4 EaSide)
10 Sit-up Getups
*Choose a Manageable Weight for Quality Reps
B. Back Squat (Day 1: New Cycle)
10 by 3 @ 65%
C. 8M CAP: Score Time or Reps Completed
10 Thrusters (95/65)
6 Pull-ups
6 Hand Release Pushups
10 Thrusters (135/85)
6 Pull-ups
6 Hand Release Pushups
10 Thrusters (155/105)
6 Pull-ups
6 Hand Release Pushups
MOB
DYNWU
21-18-15-12-9-6-3
Wallballs
Sit-ups
300m Run
CF:
ROMWOD/MOBWOD
A. Core Tabatas
Lying Hollow Body Hold utilizing Wall
90 degree Shoulder Stand
Vups
Cal Row
B. Score Total Time:
800m Run
3 Rounds:
6 Hang Squat Cleans (165/115)
30 Dubs
Rest 3M.
3 Rounds:
6 Hang Squat Cleans (185/135)
60 Dubs
800m Run
FREE WORKOUT with FREE CHILD WATCH today!! Bring a Friend for our 9am Community WOD!! Please note that this WOD is not for current members unless you are bringing a friend to try it out for the first time!! You may come to our Free Community WOD 1-3 times but after that we ask that you pay a Drop In fee.
CFE:
*Please come Early to MOB/DYNWU
Peterson’s Ghost
CF:
MOBWOD/ROMWOD
DYNWU
A. For Time:
20 Burpees
400m Run
50 Wallballs (20/14)
40 KB SDHP (53/35)
30 Box Jumps (24/20)
50 Wallballs (20/14)
30 Box Jumps (24/20)
40 Goblet Pistols (53/35)
50 Wallballs (20/14)
400m Run
20 Burpees
MOB/DYNWU
Jump Rope Buy In
800m Run
5 HSPU or 10 Declines
30 Goblet Squats
800m Run
4/8 HSPU
20 Goblet Squats
800m Run
3/6 HSPU
10 Goblet Squats
800m Run
CF:
MOBWOD/ROMWOD
DYNWU
Partner WOD: 22M AMRAP
30 Alt Snatch (135/95)
20 Alt Snatch (145/105)
10 Alt Snatch (155/115)
1M Weighted Vest Run (45/25)
*It’s an AMRAP so if you Complete Run you start the again on the Snatches. Score Total Reps Completed.