10 cal bike
10 step ups
5 burpees
3x
then
PVC warm up:
15 good mornings
15 deadlifts
2x
12 min EMOM
Min 1-6: 2 tng reps
Min 7-12: 1 rep
Build throughout emom
30-20-10
Goblet squats
Row/Bike/Erg cals
RX 54/70
1k row for time – ALL OUT
Run heats if class size is large
For Time
200 run
20 DB Snatch (alternating)
200 run
20 pull ups
3x
RX- 35/50
250 row
banded walks
lunges
spiderwalks
3x
1 rep max day
For Time
9 wall walks
50m FW
7 wall walks
50m FW
5 wall walks
RX –
Nose to wall on wall walks
53/70 KB for FW
Partner WOD
21 min amrap
Partner 1 runs 200m with WB while Partner 2 works on amrap
10 push ups
20 air squats
30 sit ups
switch when Partner 1 gets back – WB can never touch the ground!
E3MOM
400m runs
X8
If you can not complete the runs with at least 45 sec rest, modify the distance
Squat Snatch + Hang Squat Snatch + OHS
2 min clock
200m Ski erg
10 PVC pass thru’s
8 barbell strict press
3x
Build as technique allows
2:30 clock
max pull ups in 4 minutes
This is a test we will repeat in the next few months. You can do kip OR strict OR strict bands. Make sure you record how you modified so you can see your progress when we repeat!
21-15-9
deadlifts
bar facing burpees
RX 155/225
**Spend at least 6-8 minutes warming up for deadlift.
-PVC good mornings
-empty barbell good mornings
-empty barbell deadlift reps
Warm up those hamstrings!!
With a partner
200m barbell walking lunge
10 rope climbs
200m barbell walking lunges
50 DB power cleans
800 run
50 DB front squats
RX –
35/45 barbell
35/55 DB
4 x 4 @ 70%
Work on touch & go timing
9 min AMRAP
21 Wall Balls
15 T2B
9 Burpees
RX – 14/20
