Warm up: 250 m row; 2 x 10 du's/attempts, 10 light db squats, 10 db bo rows, 10 db rdl's


Skill Focus:  Rowing Mechanics

6 x 300 m/150 ft max effort row/climb @ 1:1 work rest ratio
For team of 2 time

Level 3

Warm up: 400 m run; 10 pass thrus, 5 t2b/kte strict, 10 alt hs kick ups, 10 ball shrugs, 10 ball cleans

Mobility:  archer arms/forward bend & wrists

Skill Focus: Power clean
Warm up to working weight

Warm up: 400 m run/row; 10 windmills, 10 pass trhus; 2 x 10 s1uats, 10 spiderman lunges, 10 sit ups, 5 inchworms + push ups

Skill Focus: Back Squat
Warm up and build to working weight

Warm Up: 10 squats, log rolls, 10 mountain climbers, log rolls, 10 inchworm push-ups, 25 yard sprint

Skill Focus: Deadlifts

WOD:
First min: 1 deadlift, 1 burpee over bar-

Teams of 2

800 m run
200 m tire carry
100 ball slams
80 m prowler pull w/ ropes
60 burpulls
40 wgt sit ups 20#/15#
200 m vehicle push (w/ heaviest vehicle or they are penalized)  Coach determines
“funishment”

Warm up: 300 m row; 10 pvc pass thrus, windmills, good mornings, ohs, deficit dl's; 10 banded dislocates, 10 bnd gm's, 10 push ups, 10 ring rows, 1o squats, 10 split jumps, 10 sit ups

Mobility:  Posterior Chain & shoulders

Warm up:  300 m row/run; 2 x 10 prisoner squats, 10 hand release push ups, 10 groiners, 20 mtn climbers

Skill Focus: Front Squat
Warm up and build to . . .

6 x 3 Front squats @5RM from last week

All Levels
4 rds:

Warm up: 300 m row/400 m run; 3 x 10 banded pass thrus, 20 s hs hold, 10 kb/db swings, 10 hollow rocks

Mobility:  Burgener Warm Up

Skill Focus:  Snatch High Pull & Hang Power Snatch
Warm up and build to a. . .

 Warm Up: 10 jumping jacks, 10 mountain climbers , 10 lunges, 10 squats


Skill: pistols

WOD: But there is only 1 B in Tabata...not 4?!

Tabata of:
Burpee
Ball Slams

Warm up: Janet

Skill Focus: Deadlift
Warm up and build to a. . .
Deadlift 3RM

WOD:

Levels 2 & 3
800 m run then. . .
10. 9. 8. . . 1
ball slams 20-40#/14-30#
Box jumps 24”/20”