Warm Up
General Warm-up
3 Minutes Cardio of Choice
– Into –
30 Seconds Work / 5 Seconds Rest
Big Arm Cirlces
Band Pull Aparts
Band Strict Press
Assisted Squats
Sit-Ups
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Round
5 Knees to Chest
6 Lunges
5 Push-Ups
3 Pull-Ups
1 Round in a Vest
5 Knees to Chest
6 Lunges
3 Push-Ups
1 Pull-up
WOD
4 Rounds for Time ~ In Pairs ~ You Go, I Go ~ 20 Minute Time Cap
COMPETITIVE
3 Rounds for Time in a Weight Vest (25 Mintue Time Cap)
30 Knees to Chest
26 Lunges
21 Push-Ups
16 Pull-Ups
-Into-
3 Rounds for Time No Vest
30 Knees to Chest
26 Lunges
21 Push-Ups
16 Pull-Ups
PERFORMANCE
3 Rounds for Time
30 Knees to Chest
26 Lunges
21 Elevated Push-Ups
16 Pull-Ups
-Into-
3 Rounds for Time
30 Knees Raises
26 Lunges
21 Elevated Push-Ups
16 Jumping Pull-Ups
LIFESTYLE
3 Rounds for Time
30 Knees Raises
26 Assisted Lunges
21 Elevated Push-Ups
16 Ring Rows
-Into-
3 Rounds for Time
20 Knees Raises
16 Assisted Lunges
12 Elevated Push-Ups
8 Ring Rows