Flip Fitness WOD Blog

A) 1:30 to complete:
10 Single Arm Kettlebell Swings (24/16)
AMRAP Box Jumps (32/28)
Score is Box Jumps
45 sec rest
8 Rounds

B)Core Work

A)6sets (1min rest)
Push Jerk x 5

B)10 Rounds For Time of:
Pull Ups x 5
Push Ups x 10
Run x 100m

A)RE2M/5R
BB Pwr Cleans x 5
DBL Unders x 20

B)RE2M/5R
BB Front Squat x 10
DBL Unders x 20

C)RE2M/5R
1min Plank

A)2min rest 7sets
BB Overhead Squats x 10

B)For Time:

20 Wall Balls (20/14)
15 BB DL (205/145)
30 Wall Balls (20/14)
10 BB DL (205/145)
40 Wall Balls (20/14)
5 BB DL (205/145)

B) Core Work

A)6 sets 1:30rest
Barbell Chest Press x 6
KB Snatch x 6/sd

B)9minn AMRAP Ladder (2,2,2,4,4,4,6,6,6,?,?,?)
KB Cleans
KB Step Back Lunges
Hand Release Push UPS

A)RE2M/7R
Pull Ups x 10
Weighted Sit Ups x 10

B)RE2:30M/7R
BB Pwr Cleans x 6
Bar Jump Burpees x 6

A)6 sets (2min rest)
Push Jerk x 6

10-1 for time:
BB FS (135/95)
Push Ups
100m Run after every set

Gym is closed

6RFT
6 Push Press (115/75)
12 BB DL (115/75)
18 J. Lunges

3 min AMRAP
8 Wall balls 20/14
8 Trx Rows
8 Sit ups
90 sec rest
8 Push Ups
8 Leg Drops
8 Burpees
3 cycles

Pages