WARM UP
3 x rolling 250 meter row
*Every meter +/- target equals 2 wall ball, 2 knees to elbows
SKILL
Pullover technique
*10:00 practice
WORKOUT OF THE DAY
20:00 AMRAP:
50 calorie row
40 wall ball
30 hang clean
20 shoulder to overhead
10 pull overs
RX: (135/95)
55+: (115/75)
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
21-18-15-12-9
Kb swing
Ice skaters (each leg)
Abmat situps
*20:00 time cap.
ENDURANCE WOD
RX 60 Min TC
3 Rounds of
200m Run
10 Burpee Over Box
Row 500m
50m Sled Push 225/135
400m Run
20 Box Step Overs
Ski 500m
100m Farmers Carry 32kg/24kg
600m Run
30 Med Ball Sit up 20/14
25 Cal Bike
25 Wall Balls
Sc 45 Min TC
2 Rounds of
200m Run
10 Burpee Over Box
Row 500m
50m Sled Push 225/135
400m Run
20 Box Step Overs
Ski 500m
100m Farmers Carry 32kg/24kg
600m Run
30 Med Ball Sit up 20/14
25 Cal Bike
25 Wall Balls
WARM UP
5:00 row
3 rounds:
10 ring swings
10 push ups
10 hollow rocks
SKILL
5 rounds for completion:
5 bench/floor press
10 toes to rings
*Build to heavy on the press.
WORKOUT OF THE DAY
For time:
1000 meter row
-rest 1:00
900 meter row
-rest 1:00
800 meter row
-rest 1:00
700 meter row
-rest 1:00
600 meter row
-rest 1:00
500 meter row
*Score total time to complete all sets, including rest time. 30:00 time cap.
WARM UP
3 rounds:
200 meter run
5 muscle cleans
5 power cleans
5 front squats
5 piked push ups
SKILL
5 x 10 alternating goblet Cossack squats
RX: (24kg/16kg)
Lv2: (32kg/24kg)
WORKOUT OF THE DAY
5 rounds for time:
400 meter run
7 hang clean
7 HSPU
RX: (95/65) (115/75) (135/95) (155/105) (185/125)
55+: (75/55) (95/65) (115/75) (135/95) (155/105)
Lv2: (135/95) (155/105) (185/125) (205/135) (225/155) strict HSPU
*Power or squat cleans are ok. 20:00 time cap.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
“Annie”
For time:
50-40-30-20-10
Double unders
Abmat situps
*Scale to 3x single unders. 15:00 time cap.
