3 rounds
1:30 bike
20 hip ext
10 cossack squat R/L
10 single arm upright row R/L
*10 min cap
4 RFT of:
400m run
3 legless rope climbs (L4), 3 Rope Climbs (L3), 2 Rope Climbs (L2), 1 Rope Climb (L1), 9 Rope Get-Ups (
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
10 min AMRAP of:
20/15 Cal Row
50′ Banded Side Step (R/L)
15 Banded Air Squats
-Then-
Hip/Ankle Mobility
150 Wallballs for Time
30/20 lbs (RX+), 20/14 lbs (RX), 14/10 lbs (S)
*All RX+/RX at 10′
For Time:
20/15 Cal Assault Bike
400 m Run
30 Goblet Squats, 70/53 lbs (L4), 53/35 lbs (L3), 35/25 lbs (L2), 25/15 lbs (L1), 15/00 (
20 Goblet Squats, 70/53 lbs (L4), 53/35 lbs (L3), 35/25 lbs (L2), 25/15 lbs (L1), 15/00 (
10 Goblet Squats, 70/53 lbs (L4), 53/35 lbs (L3), 35/25 lbs (L2), 25/15 lbs (L1), 15/00 (
Crossover symmetry activation (Before Class)
-Then-
3 rounds:
20/15 Cal Row
10 DB Single Leg RDL (R/L)
10 DB Single Arm Strict Press (R/L)
10 Inchworm
15 PVC Pass Throughs
*10 min Cap
3 RFT of:
15 Deadlift, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs (L1), 135/75 lbs (
Hinshaw Warm up: https://www.youtube.com/watch?v=VW42KKmjEZY
50′ High Knee Karaoke
50′ Over the Hurdle
50′ Knee to Chest
10 ea side Figure 4
50′ Lunges w/Reaching palms to the Air
50′ Lunges w/Torso Twist (in the direction of the knee that is up)
50′ Toe Touch
50′ High Knees
50′ Butt Kicks
50′ Straight Leg shuffle
50′ Side Step
50′ Side Step Jumping Jack
30 sec Sitting Arm Swing
30 sec Standing Arm Swing
25′ Toes Out Walk
25′ Toes in Walk
25′ Walk on Heels
25′ Walk on Toes
25′ Walk on Outside of Foot
25′ Walk on Inside of Foot
100 m jog
100 m run
*10 min cap
Run 2 miles for time
For Time:
10 D-Ball Clean to Shoulder, 150/100 lbs (L4), 100/60 lbs (L3/2/1), 60/30 lbs (
Crossover Symmetry Activation (Before Class)
-then-
3 rounds:
1:00 row
5 inchworm
15 Air Squats
10 Dumbbell Snatch (light)
*10 min cap
-then-
2 sets burgener warm up
3 RFT of:
15 Thrusters, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (
Teams Complete for Time of:
5 Rounds of:
Each Team Member Completes:
1 Peg Board Ascent (L3/2/1), Attempts, 1/2 way up (
10:00 AMRAP of:
5-7 Strict Pull Ups or Ring Rows
10 DB Snatch (Start light and ascend in weight each round)
10 Hip Bridges
3 RFT of:
10 Bar Muscle Up (L4), Strict Pull-Ups/Ring Dips (L3), Pull-Ups/Dips (L2), Assisted Pull-Ups/Dips (L1), Ring Rows/Box Dips (
Crossover Symmetry (Before Class)
2 rounds:
2:00 Machine of your choice
20 Air Squats
20 PVC Pass Throughs
20 Banded Pull Aparts
1:00 HS Hold or Plank Hold
For Time Of:
15 Thruster, 135/95 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (
