ENDURANCE WOD
Rx 65 MIN Time Cap
6 Rounds of
1000m Run
20 Box Step Overs
20 Wall Balls 20/14
20 Ring Rows
20 Burpee Broad Jumps
50m Sled Push/Pull 225/135
Sc 40 MIN Time Cap
6 Rounds of
500m Run
10 Box Step Overs
10 Wall Balls 20/14
10 Ring Rows
10 Burpee Broad Jumps
50m Sled Push/Pull 225/135
WARM UP
5:00 quadrapedal movement
3 rounds:
10 PVC sots press
10 kicks to handstand
SKILL
Handstand balancing
*10:00 practice with partner
WORKOUT OF THE DAY
30 squat snatches for time
RX: (75/55) (95/65) (115/75) (135/95) (155/105) (185/125)
55+: (45/35) (75/55) (95/65) (115/75) (135/95) (155/105)
Lv2: (115/75) (135/95) (155/105) (185/125) (205/135) (225/155)
*E3MOTM including first round, athletes must buy in with 200 meter run. Perform 5 reps at each weight. 21:00 time cap.
Foundations(X)
SKILL
Strict press technique
5 x 5
WORKOUT
For time:
800 meter run
5 rounds:
10 ring rows
10 hanging knee raise
10 air squats
800 meter run
*30:00 time cap.
WARM UP
3 rounds:
10 ring swings
10 meter walking lunges
5 rope climb to standing
SKILL
EMOTM 10:00:
1 rope climb
WORKOUT OF THE DAY
15:00 AMRAP:
20 wall balls
5 bar muscle ups
20 medball lunges
5 ring muscle ups
RX: (20/14)
Lv2: (30/20)
*Score total repetitions.
Foundations(X)
SKILL
Handstand technique
*10:00 kick up practice
WORKOUT
3 rounds for time with partner:
100 meter bear crawl
100 meter crab walk
100 meter walking lunge
*20:00 time cap.
WARM UP
27 squat drill
3 rounds:
10 meter toy soldier
10 push ups
10 PVC pass throughs
SKILL
Ring skills, 10:00 practice:
Pick two:
-ring dips
-skin the cat
-ring muscle ups
-front roll to support
WORKOUT OF THE DAY
EMOTM 24:00:
-
5 back squat @ 70%
-
10 toes to bar
-
10 double DB push press
-
15 double DB Romanian deadlift
*DB weight should be same for push press and RDL. Score total reps completed.
Foundations(X)
SKILL
Sumo deadlift technique
5 x 5
WORKOUT
30:00 AMRAP:
400 meter run
100 single unders
50 bicycle crunches
25 burpees
*Score total reps completed.
