Warm up: 400 m run/row; 10 pvc pass thurs, windmills, goodmornings, ohs, sh pr, power snatch; 2x 10 push ups, spiderman lunges, hollow rocks, ring rows

Mobility:  shoulders, pecs, arms

Skill Focus: Bench Press

Warm up:  300 m row/run; 2 x 10 push ups, 10 spiderman lunges, 10 inchworms, 10 v ups

Mobility:  hips & hamstrings

Skill Focus: Rowing Prep

250 m row (for the leaderboard), 1 shot for all.

WOD

Warm Up:  3 Rounds of: 20 sec hollow rock hold 20 sec superman hold 20 sec hollow rocks to superman 20 sec rest

Skill Focus: deadlifts

WOD:
Pumpkin Push around cones
10 Pumpkin Deadlift
10 Pumpkin step up on to box

Warm up: 300 m row/run, 10 windmills, 10 pass thrus; 2 x - 10 s ha hold, 10 db lunges, 8 mb clean shrugs (from ground), 8 mb squat cleans (from ground)

Skill Focus: Review Complex, progressions/modifications.

Warm up: 10 split jumps (tot), 10 leg swings ea direction (forward & lateral), 10 pvc good mornings, 5 kte, 6 iron crosses, 6 scorpians

Mobility:  Coach's choice

Skill Focus: Back Squat
Warm up and build to a. . .

Warm Up:
Tabata mash up- kids pick movements!

Skill Focus: deadlifts

WOD:
5 Box Jumps
5 Squats on top of the box
5 HSPU using box
5 Push ups on box
Roving plank 20ft

Warm up: 400 m run, 10 pass thrus, 10 windmills; 10 spiderman lunges, 8 swings, 5 pull ups

Mobility:  shoulders

Skill Focus: Rope Climbs
Spend 10 – 15 min working on technique and progressions

Helen Levels 2 & 3

Teams of 2 . . .

AMRAP in 6 min of:
Max meters ran  -- one person must be resting
Rest 3 min

AMRAP in 6 min of
Max calories rowed (in increments of 250)
Rest 3 min

AMRAP in 6 min of
Max du’s or singles/3

Warm up: 5 burpees, 2 min jumprope, 5 burpees; 10 pvc:  pass thrus, windmills, good mornings, ohs, pp, sdhp; 10 jump squats, 10 back ext, 10 sit ups, 5 pull ups

Skill Focus: Review of movements and set up

Filthy 50 WOD: