A) Class Skill
B) Class WOD
C) D-Ball Bear Hug Carry around building.
- Choose a weight that will allow you to go unbroken or dropping the ball once or twice.
-Focus on squeezing the ball close to your body

 

Skill: Every 2 minutes for 7 rounds
5 Knee 2 Chest/Knee Raises/Kip Swings + 5 Pendlay Rows

WOD: 8 min AMRAP
3 (+3) KB Swings (American) 44-53/30- 35
3 (+3) Sit ups
Score is rounds completed/rounds + reps

Skill: Back Squat
Every :90 for 6 rounds
6 reps @ 60-65%

WOD: 3 rounds for time
20/15 Cal Row or 15/10 Cal AAB
20 DB Hang Power Clean and Press 40-50/25- 35
20 Box Jump Overs

Skill: Back Squats
3-3- 3-3- 3
*Build to a moderate 3
WOD: 4 rounds for MAX REPS
:40 cal row
:20 rest
:40 Med Ball Cleans 20/14
:20 Rest
:40 Ball Slams 20/14
:20 Rest

Skill: 10 minutes to work on a Gymnastic weakness

WOD: Every :45 for 30 rounds
A) 50ft Farmers Carry AHAP
B) 20 Double Unders
C) 1 Bar Muscle Up (Scale: 2 C2B – 3 Pull Ups – 4 Kip Swings)
*Rotate through movements

A) Class Skill
B) Class WOD
C) 5 sets of 5 reps of S2OH. Bar comes from the ground. May increase across sets

Skill: Power Snatch
5 min EMOM
3 TnG Reps
5 min EMOM
2 TnG Reps
5 min EMOM
1 rep
*Rest 1 minute between EMOMs

WOD: 12 min AMRAP
200m run

Skill: Every :90 for 10 rounds
6 (3/side) Renegade Rows + 100ft Farmers Carry (Both movements in same :90 interval)

WOD: Every :90 for 10 rounds
5 Box Jumps + :20 Cal AAB (Both movements in the same :90 interval)

A) Class Skill
B) Class WOD
C) 50 GHD Sit Ups for Time