Flip Fitness WOD Blog

A)Find a 3RM
BB DL

B)12min AMRAP
5 Bar Jump Burpees
10 Thrusters
15 TRX Rows

C)Core

A)4 Sets
High Pull x 5

B)8 Sets
PWR Snatch x 3

C)5 Sets
Snatch Balance x 4

A)6 Sets
BB Front Squats x 6

B)4RFT
300m Run (.18 Mile)
20 (10/arm) KB Clean 24/16
20 KB Squats
20 KBS

A)6 Sets

Dead Hang Weighted Pull Ups x 4

B)3min AMRAP
5 Push Press 115/65
10 Box Jumps 24/20
15 Sit Ups
90sec Rest
4 Cycles

A)5 Sets
DB Split Squats x 6

B)14min AMRAP
4 BB DL 225/155
8 Push Ups
16 DBL Unders

3RFT
50 KBS 24/16
50 Trx Rows
.5 mile Run

A)7 Sets
DB Chest Press x 7
Weighted Sit Ups x 10

B)7 Sets
Push Ups x MR
Supine Jack Knives x 14

C)1000m Row For Time:

A)8 Sets
BB Hang Cleans x 4

B)8RFT
8 BB Front Rack Step Back Lunges/sd (115/65)
8 Bar Jump Burpees

A)3min AMRAP
12 BB Thrusters (95/55)
12 Double unders
1 min off then
3min AMRAP
12 Sit ups
12 Push Press (95/55)

4 Cycles

A)Find a 4RM
BB Chest Press

B)10min AMRAP
5 Clapping Push Ups
10 Box Jumps 24/20
15 BB DL 135/95

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