Skill: Teams of 2, Max calorie row in 8 min, switching every 12 cal

***If class is larger than 10, can use teams of 3 or use AirDyne***

WOD: 15 min AMRAP Death By

10m sprints (+10m each min)

A) Power Clean; Find a heavy triple, then double, then single.

B) 10min AMRAP;

12 RKBS (70/53), 30 double unders

C) HS Walk; 2x length of turf, 6 push ups every time you come down (score # of push ups) (cap around 50 push ups)

Strength: Overhead Squat E90SecMOM – just set the interval timer

3.3.3.3.3 (5 sets of 3 reps increasing weight each set starting at 60% of OHS or light if no 1RM)

WOD:

400M Run

30 Wall Balls

Skill: Strict Press – 5 reps every :90 for 9 min (6 Rounds) @ 60-65%%

WOD: :40 sec on, :20 sec off/transition

Jump Rope

Wallballs

Burpees

Ball Slams

4 Rounds

A) Front Squat; 3 @ 60%, 3 @ 65%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+ (go for heaviest of the day)

B) CF Metcon

C) Strict press; E2MOM 6min (3 sets) 5 reps @ 70-75%

In teams of 2…

RX

Run 600 m

21 thrusters (pick a challenging pair of db’s or kb’s)

5 rope climbs

Run 600 m

15 thrusters

3 rope climbs

Run 600 m

9 thrusters

A) CF Metcon

B) Work on a gymnastics Strength weakness

Skill: Power Clean 3 RM

Take 15 minutes to build to your heaviest set of 3

Wod:

30 G2O

for time

EC: 5 RNFT

10 MB to toe touch (like a v up with a mb)

10 seated MB throws

S: Front Squat

Take 15-20 min to work up to a heavy 3
WOD:
Every 2 minutes for 14 minutes
100 m run
10 wall balls 20/14

Score: FS weight/ rounds completed

A) CF S-WOD

B) CF Metcon

C) E3MOM x 5 rounds (15min)

200m run

10 burpees to target 6” overhead