Workout of the Day (WOD)

Prep Equipment required: Foam roller, medium/light band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 5: – 5 each Banded Bird Dogs – 5 Band Overhead Good Mornings – 10 ft Elephant Walk 4) Air Bike 10-15s sprint for max watts 5) Deadlift w. an empty

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Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10 Band Pass through – 10 Banded Pull-aparts – 3 each Plank Waves + 5 Scap Push-ups – 5 each 1-arm Rows A1. Barbell Rows 3 x 6. Rest

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Prep Equipment Required: foam roller, light KB, barbell 1) Foam Roll Glutes & Adductors x 60s each 2) Barbell Shoulder/Lat Stretch x 30s each 3) Barbell Front Rack Stretch x 5 each 4) 10 Russian Baby Makers 5) 2 rounds: – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges – 6 Front

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Prep Equipment required: Foam roller, light KB 1) Foam Roll Hamstrings + Quads x 60s each 2) 5 Upward to Downward Facing Dog w Toe Touch 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 10ft Crab Walk – 5 each Lateral Lunges – 5 Goblet Squats 1s pause – 30s Jump

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Prep Equipment required: Foam roller, light band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations 3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 2 Rounds: – 6 Barbell Rows – 6 Push Press – 6 Barbell Curls – 15 Banded Pull-aparts 5) Split/Push Jerk Drills – 5

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Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges – 5 Goblet Squats w 1s pause 3) Air Bike 10-15s sprint for max

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Prep Equipment required: Foam roller, light KB, medium band 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Hip Flexor Stretch 60s each side 4) AMRAP 6: – 20ft Bear Crawl – 5 KB RDL – 10 each X-Band Walk – 100 M Run A.

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Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 20ft Bear Crawl – 10 Band Pass through – 10 each Split Stance 1-arm Rows – 3-5 Plyo Push-ups 4) Incline Close Grip Bench Press w. an empty barbell

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Prep Equipment required: Foam roller, medium/light band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 6: – 1 each Side/Side Lunge + Sumo Twist – 5 each Dead Bugs – 5 Band Overhead Goodmornings – 10 ft Elephant Walk 4) Air Bike 10-15s sprint for max

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Prep Equipment required: Foam roller, light band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations 3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 2 Rounds: – 6 Hang Muscle Cleans – 6 Barbell Rows – 6 Push Press – 15 Banded Pull-aparts A. Skill ​8:00 to accumulate

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Prep Equipment Required: Foam roller, medium band 1) Oscillatory Foam Roll Pecs: 1-2 inches of motion x 2-3 spots x 20-30 seconds each 2) Biphasic Pec stretch x 60s each. 3) AMRAP 5: – 5 each Thoracic Rotations – 10 Band Pass Throughs – 3-5 Banded Push-ups (scale to knees as necessary) – 5 Skip

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Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Glutes & Adductors x 60s each 2) Barbell Shoulder/Lat Stretch x 30s each 3) Barbell Front Rack Stretch x 5 each 4) 10 Russian Baby Makers 5) 2 rounds: – 6 RDL – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges

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Prep Equipment required: Foam roller, barbell, medium/light band, empty barbell 1) Foam Roll Glutes & Hamstrings & Quads 60s each 2) Barbell Shoulder/Lat Stretch x 60s 3) Barbell Front Rack Stretch x 60s 4) 2 Rounds of: – 6 RDLs – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges – 6 Front

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Prep Equipment required: Foam roller, medium band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations 3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 3 Rounds: – 6 Barbell Rows – 6 Push Press – 10 Scap Pull-ups – 10 Kip Swings 5) Review Pull-up scaling options A.

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Workout 1 – ‘Hi, my name is’ Submit team name by Friday, August 12 at 12pm. Workout 2 – ‘Dirty Plates’ EMOM 15 Minute 1: Plate Lunges (15/10#) Minute 2: Plate Devil’s Press (15/10#) Minute 3: Plate Sit Up (15/10#) Minute 4: Plate Goblet Squats (15/10#) Minute 5: Plate Ground to Overhead (15/10#) 5 scores

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