“Lynne”
WOD: Five rounds for max reps of:
Body weight bench press
Pull-ups
**THIS IS NOT FOR TIME**

Score: Total Reps

A) CF Metcon
B) 5 sets of max reps HSPU, if you are over 10 per set, add a deficit

A) Power Snatch; E90sec x 7rds; 3reps @ 75% of 1RM PS
B) CF Metcon
C) Deadlift, pull a heavy single (not a one 1RM effort)

Skill: 5 x 50 m sprints
- Coaches: Have athletes run with partner timing them. 1-2 min of rest in between runs with
athletes walking back during recovery

WOD:
6 min AMRAP
12 Deadlifts 135/95

Skill: 12 min EMOM

Min 1) 3 Strict Press
Min 2) :30 Dead bug Hold

WOD: 8 Rounds For Time (Teams of 2 – 4 rounds each)
10/8 Calorie AAB
10 Dumbbell Push Pres (30-35/20- 25)

Skill:
5 sets of 100m rowing
*Rest 3 to 1 work or longer if class size is large

WOD:
20 min EMOM, alternating movements
1) :30 max burpees
2) 20 atl lunges
3) 20 KB Russian Swings

Skill: OHS - Heavy triple
15-20 min

WOD: 3 Rounds for time:
60 Double-unders
15 Overhead Squats @ 50% of today’s heaviest three
1 Legless Rope Climb
12 min time cap

A) CF S-WOD
B) CF Metcon
C) For time: 50 calorie row, 25 burpees

Skill: Tabata 20 on 10 sec off
Plate Push Max distance 45/25

WOD: 20 min AMRAP
400 M run*
10 Front Squats 155/105
20 Sit Ups
*Each 200 m counts as 1 rep

Score: Distance/rounds