A) CF S-WOD but…(@ 80 to 85%)

B) CF Metcon

C) 75’ hs walk

D) 3 sets of max ring dips (kipping allowed)

A) Strength: (15min) Shoulder to overhead 5rm (press, pp, pj, sj all ok, explain, and demonstrate barbell cycling efficiency for metcons)

B) Metcon: For time: 12min time cap

21-15- 12-9

S2O (95/65)

Supine Ring rows

Warm Up:

Kids Choice Tabata!

-Running

-Box Jumps

-KB Deadlifts

-Push Ups

 

Skill: KB Sumo Deadlift High Pull

 

WOD:

3 minute AMRAP

S: Pendlay Row

E2MOM x 10 min

6 Pendlay Row increasing weight

WOD: For Time

40 AKB swing 53/35

30 KTE

20 Goblet Squat

10 KB russian twist

A) Strength: E2MOM x 16min (8rds) 200m Sprint

*Alternate in case of rain* divide class as evenly as possible max team row meters in 16min: rotate out rowers every 100m.

B) Metcon: 15min EMOM

Min 1 – 30 double unders

S: Push Press 5x2 @ 70%

WOD:

3 RFT

400m Run

21 burpees

A) CF S-WOD (hit these at 90% intensity)

B) CF Metcon

C) 4rnft; 15 ghd situps, 10 reps Romanian Deadlift with dumbbells (you choose the weight, heavy as possible for 10 reps with impeccable form)

S: Pullup

E90 sec 2 strict/ 3 banded/6 rogue

WOD:

14 min EMOM

Odd: 7 Ring dip

Even: 14 Air squat

A) Strength: Back Squat; E2MOM 10min, first 2 rds x 5 reps @ 75-80%, next 3 rds x 4 reps @ same weight (should use same weight as last week)

B) Metcon: Partner 1:1 (A) does lunges, the (B) does lunges, (A) does pull ups (B) does pull ups.