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EGGS

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A) Strength: Back Squat; 2 sets of 8 @ 65% of 1rm, then 3 sets of 3 @ 75%

B) Metcon: 12min AMRAP
10 push ups
8 DB box step up (35-45 – 20-30) alternate legs, full extension on box. Box height should bring leg up to a 90 deg angle, or slightly above. Dumbbells held at your side.
7 Chest to bar pull ups
Partner 1:1 alternate movements (ex: a – does push ups, b – does step ups, a – does c2b, b – does push ups)

Score: Heaviest weight used for 8s and 3s, rounds + reps

BEKFAST

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A)    Power: 10min EMOM; 50m shuttle sprint, 5 Burpees
(Shuttle sprint is 25m out, touch ground, 25m back)
Max burpees on last round

B)  Metcon: EMOM 20min (5rds of each
Min 1; 14/12 cal row
Min 2; 30 double unders
Min 3; 12/9 cal AAB
Min 4; rest

Score: # of burpees in rd 10, Completed rds

“The Balled and the Beautiful”

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WOD: Grab an AHAP Ball and a friend. Split however (except RT), but one partner cannot take ALL of the work.

For time:
800 m run with ball (switching out as needed)
*100/70 cal on rower (Partner must hold ball while resting)
*75/50 cal on AAB (Partner must hold ball while resting)
50 burpee over ball (split)
15 Med Ball Get Ups (each)
400 m run with ball (switch out as needed)
35 min time cap
*Due to equipment, people may stagger. But they have to complete all middle movements before they do the last run.

Score: Time or time plus reps as seconds

“Key and Peele not Keenan and Kel”

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Strength: Split Jerk review for 8-10 min
Then:
5 sets of 1 rep* starting low and working up with good form – take at least 60 seconds between each set.

WOD: 17.1 Redux
For time:
10 DB snatches 50/35
15 burpee box jump-overs 24/20
20 DB snatches
15 burpee box jump-overs
30 DB snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

20 min time cap

Score: split jerk weight/ time or time plus reps as seconds

Congratulations to Miranda for her first rope climb this week!