Flip Fitness WOD Blog

A)10 Sets
1 Hang Snatch
1 PWR Snatch
1 Snatch

B)RE2M/8R
5 Dead Hang Pull Ups
15 Wall Balls

C)5 Sets
Max GHD Sit Ups

A)4/400m Run Sprints for time
2min Rest

B)8 Sets (build to heaviest weight)
5 Bench Press
10 KBR

A)Find a 3RM
Back Squats

B)8 Sets
10 Hang Clean and Press

C)6 Sets
5 Bent Over BB Rows

A)8 Sets
5 Front Squats

B)6RFT
10 Cal Air Bike
20 KBS 24/20
2min Rest

A)Find a 3RM
Push Jerk

B)8 Sets
5 BB SLDL
5/sd Single Arm DB Rows

A)RE90sec/12R
2 Snatch

B)8 Sets
10 GHD Sit Ups
100' Sled Push @ Body Weight

A)3min AMRAP
30 Air Squats
10 Pull Ups
90sec Rest
3min AMRAP
50 DBL Unders
10 Hang PWR Cleans 155/115
90sec Rest
3 Cycles

A)1 Mile Run For Time:

B)8 Sets
3 Bench Press
3 BB DL

A)Do a round every 2min/6 Sets
25' Handstand Walk or
HSPU x Max Reps or
4 BB Shoulder Press

B)1-10 For Time:
PWR Clean (185/125)
Burpees

A)Do a round every 2min/8 Sets (build to your heaviest weight)

5 OHS

B)Do a round every 2:30/8 Sets

8 Pull Ups

16 DBL Unders

C)4 Sets

1min Bridge

20 KB Russian Twists (use biggest bell possible)

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