Skill:
Get 1 RM
Squat Clean
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
20 mins TC
20 -18-16-14-12-10
Burpee
Air Squat
200 m row between rounds
Skill:
TABATA
DOUBLE UNDERS
PRACTICE GETTING YOUR DOUBLE UNDERS
Type:
FOR_TIME
Time Cap:
0:15:00
Rounds:
None
15 MINUTES
15-12-9
BOX JUMPS
DB CLEAN AND JERK 45/25
FOLLOWED BY
15-12-9
WALLBALL
CAL ROW
Skill:
EMOM 8
A: 10/ ARM SINGLE DB PUSH PRESS
B 10 DEADLIFTS 185/125
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
5
12 Snatch Deadlift 115/75
9 Hang Power Snatch
6 Overhead Squat
Skill:
Strength and Conditioning:
8 Minutes EMOM
ODD: 10 Box Jumps
EVEN: 5 Pullups
10 Pushups
15 Squats
Core WOrk:
3 Rounds
20 Floor Wipers
20 Hollow Rocks
20 V-UPs
Type:
FOR_TIME
Time Cap:
0:15:00
Rounds:
None
WOD
15 Minutes
2 rounds
30 Double Unders
30 DB Snatch
30 KB Swings
followed by
2 rounds
30 Double Unders
30 DB one Arm push press
30 KB Sumo Deadlift HighPull
Skill:
EMOM 8
A: 3 STRICT PULL UPS + 2 BUTTERFLY
B: 30 SECOND ACTIVE HANG
Type:
AMRAP
Time Cap:
0:12:00
Rounds:
None
2 Rope Climb
10 DB Hang Clean 35/20
10 Row calorie
Skill:
Type:
FOR_TIME
Time Cap:
0:30:00
Rounds:
None
Skill:
EMOM 8
A: 10/ ARM SINGLE DB PUSH PRESS
B 10 DEADLIFTS 185/125
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
5
12 Snatch Deadlift 115/75
9 Hang Power Snatch
6 Overhead Squat
Skill:
Strength and Conditioning
10 Minutes EMOM
ODD: 40 Seconds Bent Over Row Negatives
EVEN: 40 Seconds Planking on Side Leg Raise Negatives
Core work:
3 Rounds
15 Wide Weighted Squats
10 Slow Banded Goodmornings
10/side Slow DB Standing Oblique Crunch
Type:
AMRAP
Time Cap:
0:12:00
Rounds:
None
TEAMS OF 2
MEMBER A: HOLDS SCARE CROW POSITION WITH 5 LB PLATES PER ARM
MEMBER B: WORKS 1 ROUND SWITCH
1 ROUND IS
7 CAL ROW
10 BURPEES
Skill:
Back Squat 5 x 5
Type:
EMOM
Time Cap:
0:20:00
Rounds:
None
EMOM 20
A: 9 CAL BIKE/ROW
B: 12 THRUSTERS 75/55
C: 15 SDHP 75/55
D: REST
Skill:
Strenght & Conditioning
10 Minutes EMOM
ODD: 30 Double Unders
EVEN: 20 Meters Overhead Walking Lunges Using Plate
Core Workout:
3 Rounds
20/side seated Flutter Kicks
20/side bicycle Crunches
20 Floor Wipers
Type:
AMRAP
Time Cap:
0:20:00
Rounds:
None
WOD:
Set 1: Run 6 Round trips around the complex in 5 Minutes (20 Rounds in North)
Rest 2 Minutes:
Set 2: Row 1000 Meters in 5 Minutes
Rest 2 Minutes
Set 3:
21-15-9
DB Thrusters
Ring Rows