Flip Fitness WOD Blog

A)24min EMOM T2B 6 Inc DB CP 6 DH Pull Ups Burpees

B)E1:15/7R 6 BB SLDL (build to heavy wt) C)4 Sets 10/sd DB External Shoulder Rotations

A) E2M/8R 3 Back Squats

B)E1:30/9R 1 Hang Squat Clean (above knee) 1 Hang Squat Clean (just below knee) 1 Split jerk C)E2M/5R HSPU 2 Rope Climbs (dont touch ground)

A)30min Constant Work 3min Bike 1min Plank 3min Row 1.5x EMOM Burpees B)20min EMOM

30 J.Lunges EMOM Paralette Push Ups 10 KB Russian Swings EMOM C2B

A)6R 6 DB SLDL 100' Sled Pull B)6R 1 Rope Climb 100' DB Farmer Carry C)6R 6 Inc KB Rows T2B or Rings

A)7R 6/sd DB Split Squats B)18min EMOM 6 DBL Swing Snatch 6/sd SA DB PP 6 Box Jumps (AHAP) C)6R 10 DB Thrusters EMOM Cal Ski

A)6R 100' Sled Pull Ring Dips

B)6R DBL Unders 6/sd SA DB Rows

C)5R 8 STEDP 15 Back Extensions

A)E2M/10R 2 Clean and Split Jerk B)E1:30/6R 4 Bench Press Alt With 3 Prone Grip DH C2B Pull Ups C)E2:30/6R T2B
Wall Walks

A)50min AMRAP

4xcals Ski 15 Burpee Box Jump Push Ups 4xcals Row 15 KBS 15 Air Squats 4xcals Bike 15 Ring Rows 15 Leg Drops

A)8R 6 DL

B)6R T2B Alt With Seated BB MP C)6R 6 L SA DB Rows Alt With 6 R SA DB Rows

A)18min EMOM 6/sd Swing Snatch 6 Box Jumps Close Grip Push Ups B)E2M/6R 6/sd Single Leg SLDL C)FT: 5x DBL Unders 5x Cal Bike 5x Burpees

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