Endurance Class For Time: 1x (1250m) 90sec rest 1x (1000m, 250m) 90sec rest 1x (750m, 250m, 250m) 90sec rest 1x (500m, 250m, 250m, 250m) 90sec rest 1x (250m, 250m, 250m, 250m, 250m) * Rest :10 between sets Total: 6250m Row
Skill: 10 min EMOM Min 1-Row 200 m Min 2- 20 Lateral Jumps over Rower WOD: For Time 100 Wall Balls (20/14#) *Each time you stop, mess up, or drop the ball Perform 15 snatches (75/55#).
WOD: Every 5 minutes for 25 minutes (5 sets): Run 200 meters 10 Push-Ups 20 KB Swings (70/53#)
EMOM until failure: 15 thrusters (75/55#) 15 Barbell Rows *Rest until recovered WOD: For Time: 45 Calorie Row 45 Shoulder to Overhead (95/65#)
Skill: Double under practice. 3 sets of: 25 unbroken DU or 100 unbroken singles *If you break perform 10 burpees and start where you left off. WOD: 5 Rounds for time of: 10 Double Unders 8 Deadlifts (225/155#) 6 Bar Facing Burpees
WOD: 14 min AMRAP: 10 Wall Balls (20/14#) 10 Slam Balls (20/15#) 10 Calorie Row *Rest 6 minutes, Then: Strength: Build up to a max Clean and Jerk
Endurance Class:For Time: Round 1 – 4 Sets of: 400m Run Rest 1 min b/n sets Rest 3 min Round 2 – 4 Sets of: 200m Run Rest :30 b/n sets Rest 3 min Rounds 3 – 4 Sets of: 100m Run Rest :15 b/n sets
Strength: 3 sets x 20 banded row 3 sets x 10 heavy dumbbell shrugs *Perform as a superset, so do 1 set of banded row right into 1 set of dumbbell shrugs. Rest 2 min between the superset. WOD: 30 Sit-ups 30 Pull-ups 30 Box Jumps (24/20″) 30 Wall Balls (20/14#) *Every 3 minutes perform […]
Strength: 15 min to establish heavy: Hang clean + clean + split jerk WOD: AMRAP x 7 10 push jerks (115/85#) 10 bar facing burpees 2 rope climbs
Strength: EMOM x 12 Min 1 – 8 ring dips or box dips Min 2 – 8 push ups Min 3 – 8 alt. Dumbbell press WOD: For time: 1000m row Rest 1 min 500m row Rest 1 min 1000m row
