Endurance: Pick one of the following
1) 1 mile run
2) 2k row
3) 100/80 calories AAB
4) 75 bar facing burpees
(16 min cap)
WOD: For Time
50 Lateral Burpees
1) 1 mile run
2) 2k row
3) 100/80 calories AAB
4) 75 bar facing burpees
(16 min cap)
WOD: For Time
50 Lateral Burpees
A) Clean pull + Clean pull + Clean; 5 sets @ 80 to 85%
B) CF Metcon
C) Dumbbell Strict press, find a 7rm (neutral grip, elbows in)
D) 4 sets of 15 ghd sit ups
B) CF Metcon
C) Dumbbell Strict press, find a 7rm (neutral grip, elbows in)
D) 4 sets of 15 ghd sit ups
WOD:
Teams of 3
AMRAP 25
Buy In: 150 cals AAB or 200 cals row
In remaining time…
AMRAP
12 Wall balls 20/14
Teams of 3
AMRAP 25
Buy In: 150 cals AAB or 200 cals row
In remaining time…
AMRAP
12 Wall balls 20/14
Skill:
5- 10 min to build up to moderate weight then
2 Strict Press E75 sec for 8 rounds
WOD:
For time
5- 10 min to build up to moderate weight then
2 Strict Press E75 sec for 8 rounds
WOD:
For time
Strength:
EMOM x 16
Min 1) 10 DB Strict Press (Right)
Min 2) 10 KB Front Rack Step Up (Right)
Min 3) 10 DB Strict Press (Left)
EMOM x 16
Min 1) 10 DB Strict Press (Right)
Min 2) 10 KB Front Rack Step Up (Right)
Min 3) 10 DB Strict Press (Left)
A) 5min AMRAP; 10 kb deadlifts (70/53), 50 double unders, 25’ hs walk
B) CF Metcon
C) E2MOM 10min; starting on your stomach – down-back sprint on turf, 10 alternating dumbbell snatches (50/35)
B) CF Metcon
C) E2MOM 10min; starting on your stomach – down-back sprint on turf, 10 alternating dumbbell snatches (50/35)
Skill:
Tabata Mashup
Tabata 1: Left Side Plank/Right Side Plank (scale up to starfish hold)
Rest 2 min
Tabata 2: Deadbug hold
WOD:
Tabata Mashup
Tabata 1: Left Side Plank/Right Side Plank (scale up to starfish hold)
Rest 2 min
Tabata 2: Deadbug hold
WOD: