KB Warm Up #3
3x 10
Around the world (both directions)
Russian swings
Figure 8 (both directions)
H2H swings
Wallball sub
Skill
KB complex
3 squat
3 clean
3 shoulder to OH
3 OH lunge (opposite leg from arm)
3 snatches
WOD
4 rounds of:
Left hand KB complex
Right hand KB complex
**KB complex**
3 squat
3 clean
3 shoulder to OH
3 OH lunge (opposite leg from arm)
3 snatches
Midsection Warm Up #2
3x
✅ Hold the position for 30 seconds followed by 10 reps of the movement ✅
Tuck + 10 tucks
Pike + 10 v ups
Hollow + 10 hollow rocks
Straddle + 10 sit ups
Skill
Movements and modifications
WOD
4 rounds for time:
400m run or 1.30 seconds
20 jump lunges
DB squat thrust Warm up
3 squat thrust
10 squats
3 squat thrust
10 DB presses
3 squat thrusts
10 alternating DB rows
3 squat thrusts
10 DB swings
3 squat thrusts
10 Russian twists
Skill
Movements and modifications
WOD
🎰🃏💰 Casino Royal 💰🃏🎰
Buy in:
3 rounds of:
50m DB farmers carry
5 L pull ups (SUB) - 7 strict pull ups - 14 horizontal rows - band rows
5 DB squat cleans
3 minutes rest
Game:
3 rounds of:
50m DB rack carry
10 heavy Russian twists
15 DB deadlifts
3 minutes rest
Cash out
3 rounds for time:
50m DB OH carry
6 push up with renegade row
10 devils press
Lower body complex Warm up
3x
Lower body complex
5 single leg bridges (R/L)
5 reverse lunges
5 squats
5 toy soldiers
5 jump lunges
5 squat jumps
5 lateral lunges
5 skater jumps
Skill
Movements and modifications
Partner WOD
25 minute ping pong
8 pull up/ 12 rows (rings/TRX/bands)
KB or DB swings
5 HSPU/ 8 push ups
8 KB or DB snatch (L)
8 box jumps/ 10 squat jumps
8 KB or DB snatch (R)
Body Weight Warm Up #2
3 rounds of:
10 mountain climbers
10 super rocks or superman
10 flutter kicks
10 tucks
10 explosive reverse lunges
10 lateral lunges
10 ring rows/ TRX/ sheet
Skill
Movements and modifications
WOD
5 rounds for time:
20 mountain climbers
40 DU or taps
400m run / 1.30 second run