Accessory Work

On The Minute x 12 (6 roundds)

Minute 1 - 100ft Box Push
Minute 2 - 30 Double Unders

WOD

Chipper

40 - 30 - 20 - 10

Recovery WOD


2 rounds
1min Lite Row
10 Reverse Lunges (5 right, 5 left)
1min Lite Bike
10 Paralette/Box Shoot Thru
2min Lite Row
20 Reverse Lunges (10 right, 10 left)
2min Lite Bike

Strength

Snatch

Warm up with 3 X 3 Hang Snatch High Pull

7 X 1 of 1 Power Snatch & 1 Hang Snatch

Set 1 @ 40%
Set 2 @ 45%
Set 3 @ 50%
Set 4 @ 55%
Set 5 @ 55%

Strength

Overhead Squat (CFL/Scale Front Squat)

5 @ 45%
5 @ 50%
5 @ 55%

Super Set with 5 Ab Wheel Roll Outs

WOD

"KALSU" Benchmark - 30min Time Cap

Strength - Strict Press

5 @ 45%
5 @ 50%
3 @ 55%
3 @ 60%
3 @ 65%

Super Set with 10/8 GHD Sit Ups or 18/15 Abmat Sit Ups

 

WOD

Teams of 3 - 30min Time Cap

800m Medicine Ball run (20/14)
60 Wall Balls (20/14) split 20/20/20
60 Deadlifts (95/65) split 20/20/20
60 DB Snatch alternating (35/20) split 20/20/20

800m Medicine Ball run

SKILL

Pull/Row On The Minute x 12

Minute 1 - Strict  Chin Ups

Minute 2 - max calories Row

WOD

3 Rounds for Time

15 Shoulder To Overhead (95/65)

Recovery WOD

AM classes- row
PM classes - run

800m jog/1000m row
5 rounds of:
5 Supinated Ring Row (feet elevated)
7 Hand Release Pushups
9 calorie bike

Then...