A) Class Skill

B) Class WOD

C) Back Rack Lunges 4x8 (per side)

 

Skill:
4 rounds of -
10 DB bench press
15 banded triceps extensions
Rest 2 min btwn sets

WOD:
E75s for 15 rounds total alternate intervals
10/7 cal AAB
5 x 10 m sprints

WOD:
Teams of 3
5 rounds for max reps
Push Ups
100m Farmers Carry
Wall Balls 20/14
25 min cap

Skill:
Hang Power Snatch
Every 4 minutes for 4 rounds (16 mins)
10 unbroken reps

WOD:
For Time
15 T2B
10 Single Arm DB Push Press 40-50/25-35
25 K2E

Skill:
4 Rounds for Quality
12 Sit Ups
:30 to :45 Plank Hold
Rest 1 min

WOD:
Teams of 2
20 min AMRAP
200m Row
10 Single Arm DB Hang Clean and Press 35-45/20-30

Skill:       3 Rounds for Quality
50m Single Arm OH Carry (each arm)
50m Single Arm Farmers Carry (each arm)
10/side KB/DB High Pull
10 Hollow Rocks
5/side Side Pillar w/Hip Drop

Skill:
Push Press
4 sets of 5 reps
*Rest 2 to 3 minutes between each set

WOD:
6 Rounds
:20 AAB Sprint
2:40 rest

Score:  heaviest push press and total cals

Skill:
Weighted Pull Up
3-3-2-2-1-1

WOD:
For Time
21/15 Cal AAB
3 Rope Climbs
15/12 Cal AAB
2 Rope Climbs
9/9 Cal AAB
1 Rope Climb

9 min cap

Skill:
3 Rounds for Quality
200m Farmer Carry
10/side KB Suitcase DL
:20 Hang

WOD:
2 Rounds for Time
400m run
25 Russian Swings 53/35
15 Jumping Pull Ups