Warm Up

2 Rounds
10 Band Pull Aparts
10 Banded Pass Throughs
30 Sec per leg Couch Stretch
30 Sec per side Banded Pec Stretch
10 Ring Rows



Five rounds , not for time:
Max Reps Bench Press (Bodyweight)

Max Kipping Pullups

(Compare to 06Feb2014)


RX+      125% BW and C2B Pullups

ADV     80% BW
INT      70% BW
BEG     60% BW

No Kip? Go strict!

On the bands? Select a band where getting 7-10 reps in round 1 will be a challenge


Warm Up

3 Rounds
150m Run
10 Band Pull-aparts
5 Ring Rows
10 Abmat Sit-ups



3 Rounds for Total Reps
1 Minute Weighted Situps (30/20)
1 Minute Ring Rows
1 Minute Ball Slams (30/20)
1 Minute Rest



For Time
400 M Run
DB Thrusters (30/20)
400 M Run

Skill & Strength

Warm Up

Complete for Quality
Choose 2 Thoracic Spine Mobilizations to complete
1 minute shoulder stretch on rings or box
20 Parallette Shoot Throughs (pushup, shoot through, dip, shoot back through is one rep)
10 Divebomber Pushups

Complete for quality and with intent
5 sets of 10 Hollow Rocks and 10 Arch Rocks

(no use of hands to transition between movements i.e. hollow to arch roll to transition)
5 sets of One arm Pushup Support Holds – 10 seconds per side (stack shoulder over wrist)
3×5 Weighted DB V-Outs (no more than 5 lbs. per hand)
3×10 Wall facing Handstand Shrugs (Scapula Handstand Pushups)


Post-WOD skill
Practice cartwheels and freestanding handstand holds

Express WOD

Warm Up

100 Jumping Jacks
2 Rounds

10 Pushups
15 Squats
10 Situps



3 Rounds for Total Reps
1 Minute DB Press (30/20))
1 Minute Toes to Bar
1 Minute Plank Hold(No Drop=10 Points)
1 Minute DB Rows (30/20, L+R = 1)
1 Minute Rest


Cash Out

Tabata Style for total reps

ODD rounds: DB Bicep Curls (30/20)

EVEN rounds: Burpees