Yearly Archives: 2016

RED LINE Mobility 5 MIN

500 Row
25 KB Swing
10 KB Goblet
400 Row
20 KB KB Swing
10 KB Goblet
300 ROW
10 KB Swing
10 KB Goblet
200 ROW
5 KB Swing
10 KB Goblet
100 ROW

* Partner A starts and continue through Row and KB Partner B follows but cannot pass. Rest while you're waiting or when needed.

ALTERNATING (40s work 20s rest)

Squat Clean (from floor) 70%
Chest to Barbell Push UPs

OH Squat 70%
Bar Jump Over

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

20 air squats
200m run
2 wall walks
400m run
4 wall walks

Stretch and get mobile

5 ROUNDS
5 burpee box jumps rx 24"/20", sc 20"/12"
10 walking planks
15 American KB Swings rx 53/35, sc 44/26
20 K2E rx knees actually touch elbows, sc they dont
** after you complete 5 rounds then do 30 wall ball shots rx14/10 [you must hit the 10' or 9' marks or it's a NO REP

Annie
50,40,30,20,10
Jump Rope
Sit ups

Partner A runs 200m (down and back) tags Partner B who does the same. 2rds ea

Muscle:
50% x 3,3,3
Hang Clean:
60% x 3
65% x 3
70% x 3
Power Clean
70% x 2
75% x 2
80% x1,1+

10 Min AMRAP
15 pull up
10 S2OH
5 BBJO

Annie
50,40,30,20,10
jump (rx dbl undrs, sc singles same number)
sit ups (rx with 20/10 wall ball, sc no weight)

400m run
4 air squat
4 squat jump
4 inch worms
windmills
mobility

2 person teams
3 Rounds - 20 minute Time Cap
40 American KB Swings 53/35 - scaled 35/25
40 Box Jump 24"/20" must jump - scaled can step up
40 Thrusters 65/45 - scaled 45/35
40 Hand Release Push-ups

PARTNER WOD
2 person teams
AMRAP - 20 Minute
400 meter run (together - out back in back)
40 K2B
40 Jumping Pull ups
40 Wall Balls 20/14, 14/10
40 ball slams 30/20, 20/10