Flip Fitness WOD Blog

A)7 Sets
BB Hang Snatch x 3

3min AMRAP
6 SDHP 115/75
6 Box Jumps 36/28
90sec off
4 cycles

A)7 Sets (45sec in between exercises)

DB Chest Press x 7

DB Bent Over Rows x 7

B)Do a rnd every 2;30min (7rnds)

10/sd single arm KB swings (28/20)

5/sd KB Cleans (28/20)

C)75 Back Raises

A)Find a 4RM
BB Deadlifts

B)10-1 For Time:
Pull Ups
Burpees

C)Core

A)Find a 4RM
BB Push Jerk

B)8RFT

T2B x 10

20 Wall Balls (20/14)

A)Find a 4RM

BB Back Squat

B)4Min AMRAP

30 DBL Unders

20 Air Squats

10 Push Ups

90 Sec Rest

3 Cycles

A)7 Sets

Pull Ups x Max Reps

Push Jerk x 4

B)7 Sets

TRX Rows x Max Reps

Reverse Crunches x 10

A)7 Sets
BB DL x 6
DB Chest Press x 6

B)7 Sets
Prone Hamstring Curls x 6
Push Ups x Max Reps

8RFT
8 Box Jumps
8 Push Press
8 TRX Rows
Once Finished 8th RND
800m Run (.5 mi)

A)7 Sets
BB Back Squats x 8
Supine Jack Knives x 16

B)7 Sets
Bent Over KB Rows x 8
Prone Knees To Elbows x 30

C)6min AMRAP
6 KB Snatch/sd 28/20
12 Burpees

A)20min AMRAP
5 Push Ups
10 Pull Ups
15 Air Squats
20 DBL Unders

B)4 Sets
Back Extensions x 8

Pages