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CONDITIONING: "Andy Griffith" 12 min AMRAP x 3 | 40 minutes total 12 min AMRAP: 200m Run 10 Strict Pull-Up -Rest 2 Min- 12 min AMRAP: 200m Run 20 Push-Up -Rest 2 Min- 12 min AMRAP: 200m Run 30 Air Squat


- 2 options - #1 at bodyweight #2 with 20lb/14lb Vest (advanced)


ACCESSORY: 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch on wall (each side)

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CONDITIONING:

"Quarterfinals WOD 5"

For Time | 9 TC | 5-7 Target

9-6-3 reps of:

Power Snatch (185/135)

Burpee Box Jump Overs (30/24)


ACCESSORY:

3 Rounds:

20 GHD Hip Extensions / pause glute bridges

10 Dual KB/DB step back lunges (each side) (Hold in front rack position)

10 Dual KB/DB squats (Hold in the front rack position)

* Start with a light load and add weight if athletes feel comfortable*

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CONDITIONING:

"Don't Try To Understand It. Feel It."

Teams of 2:

For Time | 30 TC | 23-25 Target

100 Abmat sit ups

8 Rope Climbs / 32 Strict Pull-Ups

80/60 cal Assault Bike

80 Abmat sit ups

6 Rope Climbs / 24 Strict Pull-Ups

70/55 cal Assault Bike

60 Abmat sit ups

4 Rope Climbs / 16 Strict Pull-Ups

60/48 cal Assault Bike

40 Abmat sit ups

2 Rope Climbs / 8 Strict Pull-Ups

50/40 cal Assault Bike


ACCESSORY:

1 min couch stretch (each side)

1 min foam roll lats (each side)

1 min wide leg forward fold (use DB as an anchor - don’t force position)

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