Blog

Red line mobility

WOD 1
3-6-9
OH Squat / Front Squats 115/75, 95/65, 75/45, 65/35
box jump over 24/20

WOD 2
3-6-9
Wall Ball 20/14, 14/10
Ball Slam 30/20, 20/10

WOD 3
3-6-9
3 Pull Ups / Jumping pull ups
6 Push Ups
9 Air squats

Bike 10 cal
Run 200 m
Row 10 cal

200m run
20' inch worms
20' board jump
20 squat jumps
Meet on RED line for mobility

3RDS
1 min max burpees
1 min max box jumps
1 min HRPU
1 min rest

25 of Each...
Calorie Row
Dead-lifts 185/135,
Wall-balls 20/14
T2B
Wall-balls
Dead-lifts
Calorie Bike

150 Jumps (prefer dbls but singles ok)
150 Sit-ups (any style)

20' inchworm
jog 200
20' Broad Jumps
jog 200
5 hrpu
5 alternate arm windmills

Partner back squat
3,3,3,2,2,2,1,1,1+
_start light and increase load each set. Record final set

8 SDHP 75/45, 65/35, 55/25
4 burpee over bar jumps
8 Ball Slam 30/20, 20/10

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

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