50x Sit ups 2x [10 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 800m Run or Row 2x [10 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 800m Run or Row 2x [10 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 50 Sit ups
2 min plank 3x [200m Overhead Plate Carry, 400m run] 2 mins plank
2 Rounds: 2 mins max calorie row 2 mins max burpees 2 mins plank 2 mins max wallballs 2 mins rest
OTM 15 minutes: Minute 1: Max Rep Wallballs Minute 2: 45 sec plank Minute 3: 7x HSPU Repeat pattern for remainder of time Cash out: 1 Mile Run or Row
Push Press 3,3,3,3,3 WOD: Cash in: 800m Run or Row 50, 40, 30, 20, 10 Sit ups 1 Minute Side Plank after each set (30/30) Cash out: 800m Run or Row
In Teams of 2: AMRAP 25 mins: 200m Run Max Rep Pull ups P1 runs, P2 does Pull ups. If need to rest from pull ups must hold plank until running partner returns and then switch roles.
Cash in: 800m Run or Row 6 Rounds: 30x Sit ups 20 sec Plank 10x Hollow Rock Cash out: 800m Run or Row
Part 1: 4 Rounds- 25x KBS 15x Hollow Rocks Rest 1 minute Part 2: 4 Rounds- 1 Minute Plank hold Go right into 50x Sit ups
5 Rounds: 15x TTB 20x Iso Ab to Plank 300m Run
Cash in: 400m Run 4 Rounds of: 10 Dips 20 Iso Abs to Plank 30 Double Unders Cash out: 400m Run
Part 1: 10 Rounds- 3x Power Clean (70-75%) 3x CTB Pull ups Part 2: Tabata Sit ups w/ rest sitting upright Then 3×1 minute plank. 30 sec after each.
SUNDAY SERVICE Team WOD #1: 200 KBS, 100 Squat Cleans (65/95) While 1 partner chips away at reps, the other does a 200mm run and then returns & holds a plank until switching with their partner. WOD #2: Tabata Style 5 Rounds of: Thrusters (55/75) Push ups Sit ups Row