Test: 1 mile run for time

Wod:

Min 1: 25 yd bear crawl (shuttle it on the turf at the 4:30 pm class or do on matting)

Min 2: 10 tire flips

Min 3: 100 m sprint

Min 4: 30 s plank hold

5 rds (20 min)

S: back squat
E2MOM x 10 min
2 reps @85%( build to heavy 2 if no 1RM to work off )

WOD:

Death by burpees

A) CF S-WOD

B) EMOM for 18 min (6rds)

Min 1 – Row 15/12 cal

Min 2 – Run 100m, 6 HPC 135/95)

Min 3 – 3 muscle ups, 6 HSPU (ring is my first choice, then bar, then strict pull ups, then 6 kipping)

S: 10 min EMOM
ODD: 5 pendlay row 95/65
EVEN: 5 floor press 95/65 (bench press on the floor)

WOD:
4 RFT
200m run
15 Russian KB swing 70/53
15 pull-up (sub banded pull-up/rogue bar) want to avoid ring row unless necessary

Workout of the day - Monday, September 12, 2016

Warm Up:
200M run forward
100M run backward
10 squats
1 min plank
10 push ups
10 sit ups
1 min T-plank (R)
1 min T-plank (L)

Strength/Skill: Strict Pull Ups

Part A:

If you have
If you have 10 dead hang pull ups…you will do Strict pull ups (bodyweight)

If you have
3 x max reps E2MOM for 6 mins

Part B

A) Snatch; find a heavy single for the day

B) CF Metcon

C) 2 sets max strict pull ups, then…

D) 2 sets max kipping pull ups

S: Deadlift
E 90sec x12min
4 @ 65%

WOD:
Karen
150 Wall balls for time
(15 min time cap)"