~5:00 Cardio
then
~10:00 Mobility
‘FURIOSA’
LVL1 = 5x Rounds, LVL2 = 7x Rounds
20:00 CAP
20x Mountain Climbers (2x=1)
10x Push-ups
2x Raised Leg Push-ups
20x Left+Right Punches (Shadow boxing)
20x Air Squats (with your guard up)
10x Burpees
10x Alt Raised Leg Glute Bridges
10x Sit-ups
~5:00 Cardio
then
~10:00 Mobility
Wolverine
10-9-8-7-6-5-4-3-2-1 (For Time)
Push-Press 95#/65#
Burpee Box Jumps / Step-ups
Or Alt
10-9-8-7-6-5-4-3-2-1 (For Time)
Push-Press 2xDB #AHAP
Push-up to a Step-up (Box or Plates)
~5:00 Cardio
then
~5:00 Mobility
“DOPE DIANE”
3x Rounds for Time:
21x Burpee Over Bar
15x Deadlifts 225#/155#
9x Handstand Push Up
or ALT
3x Rounds for Time:
21x Burpees
15x Deadlifts KB or whatever you can Deadlift
9x Push Up (make as difficult as possible)
**FINISHER**
4×10 Glute Bridges w/Weight
3×10 Bent Over Rows (2xDBs)
3×10 Floor Press (2xDBs)
~5:00 Cardio
then
~5:00 Mobility
21-15-9
Burpee
Sumo Deadlift High Pull 1xKB #AHAP
Push-Press 2xDB or Barbell Only
~5:00 Cardio
then
~5:00 Mobility
For Time:
30x Thrusters Barbell or DB
30x Wall Balls
30x Burpees
**STRENGTH AFTER WOD**
3×8 Front Squat w/2xDB
3×8 Shoulder Press w/2xDB
3×8 French Curls w/2xDB
3×8 Curls w/2xDB
*All weight is #AHAP
*Should be able to complete in 20:00
~5:00 Cardio
then
~5:00 Mobility
“Deck of Cards”
Spades – Air Squats
Clubs – Push-ups
Hearts – Sit-Ups
Diamonds – Burpees
**Pull each card out of a shuffled deck, each # of the card matching the suit is the amount of reps you do. Pull one last card, # of that card is the amount of rounds you do. Get after it…
FINISHER
3-5×10 Slam Ball + Burpee (LVL1=3)
Rest 30sec between sets
2x 1:00 Plank (each arm)
Rest 30sec between sets
3×12 v-ups
Rest as needed between