Skill

Alternating Minutes x 12mins

Minute 1 - 10/8 calories on Air Bike
Minute 2 - lvl 1 - 25ft Handstand Walk practice, lvl 2 - Handstand Hold on Wall (walk sideways), lvl 3 - wall walks, lvl 4 - Bear Crawls

Active Recovery WOD

4 - 3 - 2 - 1 of:

minute Bike
minute Row

**Perform 2 rounds of each after bike/row:
5 Push Ups
10 Air Squats
15 Abmat Sit Ups

 

Skill

Squat Snatch Stamina/Barbell Cycling

On The Minute x 5

5 touch and go Squat Snatch
(60% across all 5 rounds)

WOD

AMRAP 7

Strength

In 8 mins find 1 Rep Max Front Squat

WOD

AMRAP 20

Max Calories on Rower or Bike
** Every 2mins 20 American Kettlebell Swings (53/35)

Strength

Deadlift

5 @ 60%
5 @ 65%
3 @ 70%
3 @ 75%
10 @ 60%

Super Set with 10 PVC + Lite Band Lat Pull Down on pull up rig

WOD

WOD

Teams of 4

Buy In:
2000m Row (500m each)
1 person Row
2 people Kettlebell Hold
1 Person Rest

800m Run w/ Medicine Ball (20/14) as a team

Skill

Pulling/Rowing - 6 rounds

1min lite row & 3 Bar Muscle UPs or 6 Chest to Bar or 10 Pull UPs or 10 Seated Ring Rows

WOD

Descending Ladder

Active Recovery WOD

TABATA

20sec work, 10sec rest x 8 rounds of each movement

8 rounds - Row for calories
8 rounds - Hollow Rock
8 rounds - Bicep Curls (empty barbell)

Strength

Clean & Jerk

On The Minute - 7 Rounds

M1 - 7 Hang Power Cleans, 1 Push Jerk
M2 - 6 Hang Power Cleans, 2 Push Jerk
M3 - 5 Hang Power Cleans, 3 Push Jerk