3 rounds:
1 minute Row
5 GHD Hip Extensions
5 Ring Rows
1 Turkish Get-up each side
Pre-WOD mobility:
Blue angel (2 min each side)
Teams of 2
12 rounds for time of:
Row, 250 m
8 Push Jerks, 135/95 lbs
Each partner does a full round at a time.
Short ROMWOD
3 minutes of Jump Rope
3 rounds, increasing weight:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
Pre-WOD mobility:
T-spine rake/roll (3 min)
Super front-rack (2 min each side)
Triceps smash (2 min each side)
FROOD (2 min each side)
3 rounds:
Run 200M
10 Wall-facing Squats
10 PVC Passthroughs
5 Overhead Squats (3 sec descent, 3 sec ascent)
Pre-WOD Mobility:
Calf smash (2 min each side)
T-spine anchor/smash (4 min)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Suprapatellar smash/floss (2 min each side)
Shoulder rotator smash/floss (2 min each side)
5 rounds for time:
200M Farmer Carry (heavy)
10 Tire Flips
10 Slam Ball Burpees
3 rounds, increasing intensity:
30 second Row
4 Clean & Jerks
6 Box Jumps
8 Lateral Step-ups
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
For time:
30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb
Time cap: 20 minutes
For time:
30 box jumps, 24 /20 in
15 clean and jerks, 95 / 65 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 115 / 75 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 155 / 105 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 125 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 205 / 145 lb
Time cap: 20 minutes
For time:
30 box jumps, 20 / 16 in
15 clean and jerks, 45 / 35 lb
30 box jumps, 20 / 16 in
15 clean and jerks, 65 / 45 lb
30 box jumps, 20 / 16 in
10 clean and jerks, 85 / 65 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 105 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 125 / 85 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 145 / 105 lb
Time cap: 20 minutes
Run 400M
Agility drills
– High Knees
– Butt Kicks
– Toy Soldiers
– Donkey Kicks
– Toes-in run
– Toes-out run
– Heel run
Pre-WOD mobility:
Super couch (2 min each side)
Calf smash (2 min each side)
Max Effort 800m Run
3 times, with as much rest as needed between efforts
Foot smash (2 min each side)
Seated hamstring stretch (4 min hold)
Hip flexor smash (2 min each side)
T-spine rake/roll (3 min)
For time:
10 Deadlifts, 95/65 lbs
31 Squats
10 Hang Power Cleans, 95/65 lbs
31 Wallballs, 20/14 lbs
10 Front Squats, 95/65 lbs
31 KB Swings, 53/35 lbs
10 KB Snatches, 53/35 lbs
31 Box Jumps, 24/20″
10 Overhead Squats, 95/65 lbs
31 Burpees
Zombies start 1 minute after People, and try to finish a round of 10-31 before the People do! Zombies are rewarded with brains, and People become Zombies when caught!
Short ROMWOD
3 rounds:
Run 200M
5 Knees-to-Elbows
6 Arm-over-arm Plank Rolls (3 each direction)
Then 7 Presses, 7 Banded/Jumping Pull-ups, 7 Presses, 7 Banded/Strict Pull-ups, moving up in difficulty if possible
Pre-WOD mobility:
T-spine rake/roll (3 min)
FROOD (2 min each side)
10-9-8-7-6-5-4-3-2-1 reps for time:
Strict Pull-up
Shoulder Press
Box Jump, 24/20″
For the Press, use a weight you can lift 7 times in the warmup.
Scale the Strict Pull-up to a Banded Pull-up and use a band that allows you to get at least 7 pull-ups
Lat smash (2 min each side)
Shoulder rotator smash/floss (2 min each side)
3 rounds:
Row 200M
10 Russian KB Swings
25 Double-unders or 5 attempts
Pre-WOD mobility:
FROOD (2 min each side)
T-spine rake/roll (3 min)
5 rounds for time:
50 Double-unders
20 Sumo Deadlift High Pulls, 75/55 lbs
20 Sit-ups
20 cal Row
Psoas smash (2 min each side)
Blue angel (2 min each side)
AMRAP in 37 minutes, alternating rounds with a partner:
– Run 400M
– 10 Box Jump-overs, 24/20″
– 15 Slamballs, 20/10 lbs
– 20 Sit-ups
A 400M Run counts as 400 reps
