
Skill: Tabata MashUp x 2 (16 rounds)*
Wall Sit Hold (at or below parallel)
Plank Hold (on hands)
*class penalty every time a person comes out early (1 burpee)
WOD: For time
75 ft Bear Crawl
Wall Sit Hold (at or below parallel)
Plank Hold (on hands)
*class penalty every time a person comes out early (1 burpee)
WOD: For time
75 ft Bear Crawl
Strength: Front Squat
5 x 5 @70-80% of 5 rm
WOD: Francis
21-15- 9
Pull Ups (sub bands jumping pullups challenging ring rows)
DB Front Squats 25-30/15- 20
5 x 5 @70-80% of 5 rm
WOD: Francis
21-15- 9
Pull Ups (sub bands jumping pullups challenging ring rows)
DB Front Squats 25-30/15- 20
A) Endurance: Row 2k
B) Metcon: 12min AMRAP
2 Rope Climb
6 db row (do not have to alternate) (35-50 / 20-30)
6 db power clean (one head touches floor)
Score: 2k row, metcon rounds + reps
B) Metcon: 12min AMRAP
2 Rope Climb
6 db row (do not have to alternate) (35-50 / 20-30)
6 db power clean (one head touches floor)
Score: 2k row, metcon rounds + reps
Skill: Every 2 min and 30 seconds for 8 rounds
200 m run
WOD: Partner AMRAP 18 1:1 Broken up how you like.
30 KB Swings 35/25
30 Box Jumps 20/16 (scale up as needed)
30 Cal AAB
200 m run
WOD: Partner AMRAP 18 1:1 Broken up how you like.
30 KB Swings 35/25
30 Box Jumps 20/16 (scale up as needed)
30 Cal AAB
Warm up:
Duck, Duck, Goose
Skill:
Rope Pulls and Foot Clamps for rope climbs
WOD:
AMRAP
3 Rope Pulls
30ft Farmers Carry
9 Burpees
Duck, Duck, Goose
Skill:
Rope Pulls and Foot Clamps for rope climbs
WOD:
AMRAP
3 Rope Pulls
30ft Farmers Carry
9 Burpees
A) Strength: Back Squat; 5 RM retest
B) Metcon: AMRAP 14min
50 wallballs (20/14)
40 SDHP (95/65)
30 MB (squat) Clean (20/14)
20 S2O (95/65)
10 MB Sit ups (20/14)
B) Metcon: AMRAP 14min
50 wallballs (20/14)
40 SDHP (95/65)
30 MB (squat) Clean (20/14)
20 S2O (95/65)
10 MB Sit ups (20/14)
A) Gymnastics: 10 min EMOM
5 burpees + 5 Pull ups
B) Metcon: 10min AMRAP
10 Russian KB Swings (70/53)
5 push ups
10 box Jumps (24/20)
Target: 5+ rounds
5 burpees + 5 Pull ups
B) Metcon: 10min AMRAP
10 Russian KB Swings (70/53)
5 push ups
10 box Jumps (24/20)
Target: 5+ rounds