Skill

Pulling/Rowing - 6 rounds

1min lite row & 3 Bar Muscle UPs or 6 Chest to Bar or 10 Pull UPs or 10 Seated Ring Rows

WOD

Descending Ladder

Active Recovery WOD

TABATA

20sec work, 10sec rest x 8 rounds of each movement

8 rounds - Row for calories
8 rounds - Hollow Rock
8 rounds - Bicep Curls (empty barbell)

Strength

Clean & Jerk

On The Minute - 7 Rounds

M1 - 7 Hang Power Cleans, 1 Push Jerk
M2 - 6 Hang Power Cleans, 2 Push Jerk
M3 - 5 Hang Power Cleans, 3 Push Jerk

Athlete of the Month

Rodrigo Rodriguez

 

Strength

Back Squat

E2MOM x 8

3 Back Squats @ 75%
Super Set with 5 Strict Toes To Bar

WOD - AMRAP 12

21 American Kettlebell Swings (53/35)

Strength

Bench Press

5 @ 55%
5 @ 60%
3 @ 70%
3 @ 75%
10 @ 55%

WOD

1 Mile Run

Directly into:

10 Rounds

WOD for Puerto Rico

Partner WOD

Buy In: 1 Mile Run

Then - 5 Rounds For Time

50 Jumping Jacks
40 Lunges
30 Air Squats
20 Push Ups
10 Synchronized Burpees

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