Flip Fitness WOD Blog

A)RE2M/13R

2 Snatch

2 Snatch Balance

B)RE2:30/8R
BB Step Back Lunges x 6/sd

C)RE2M/6R
BB SLDL x 6

RE2M/8R
Bent Over BB Rows x 6

7min AMRAP
7 Ring Dips
7 T2B
7 KBS (28/20)
3:30sec Rest
2 Cycles

A)RE2:30/8R
2 Squat Cleans

B)RE2M/6R
Front Squat

C)4 Sets
10 Butterfly Sit Ups
20 Rotating Planks

A)RE2:30/8R

3 Split Jerk

3min AMRAP
5 C2B Pull Ups
10 Box Jumps 24/20
90sec Rest
3 Cycles

A)RE2M/8R
BB Overhead Squats x 6

B)12min AMRAP

20 Wall Balls (20/14)
10 BB DL (205/145)
5 Burpees

A)RE2M/6R
30sec of as many Ring Muscle Ups as possible

B)20min AMRAP
10Cal Air Bike
10 KBS (24/16)
30 DBL Unders

C)5 Sets
10 Back Extensions

A)Find a 2RM
Clean + Split Jerk

B)6 Sets
BB High Pulls x 4

C)6 Sets
BB Push Jerk x 3

A)Find a 3RM
BB CP

B)3min AMRAP
5 Push Ups
10 Pull Ups
10 Sit Ups
90sec rest
3 cycles

A)Find a 4RM
BB DL

B)RE2M/8R
Ring Rows x 10
T2B x MR

C)RE2M/8R
Military Press x 4

A)RE90sec/13R

2 PWR Snatch

B)12min AMRAP
5 OHS 135/75
10 Box Jumps 30/24
15 Wall Balls 20/14

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