PVC/Foam Roll

3 Rounds:

15 Cal Bike

5 Pull ups

10 push ups

15 Air Squats

Strength:

20m to find a FRONT SQUAT DOUBLE for the day

WOD:

3 RFT

400m RUN

10 C&J’s (135/95)

POST:

4m Ab Mat Challenge

 

 

PVC/Foam Roll

10m EMOM

15 Cal Curve Run

10 KBS

WOD:

In teams of three, partner A sets the pace on the ERG, partner B works, partner C rests.

36m AMRAP – 12m at each station:

Station 1:

250/200m ROW

G2OH (35/25)

Station 2:

250/200m SKI

Ball Slams

Station 3:

500/400m Bike

Sorinex roll outs

 

 

 

PVC/Foam Roll

3 Rounds:

21 Calorie Row

15 OHS (PVC Load)

9 Body Rows

WOD:

FRAN – For Time:

21-15-9

Thrusters (95/65)

Pull Ups

Rest 3m

21-15-9

Hang Power Clean (115/95)

Burpees

Rest 3m

21-15-9

Dead Lift (135/115)

Box Jumps

POST:

Tabata Flutter Kicks

PVC/Foam Roll

Rowling – 100m – 10 Rounds

Burpee punishers

WOD:

Pushing Annie

50-40-30-20-10

Double Unders

Ab Mat Sit Ups 

Push Ups

Conditioning:

2K bike for time

Post:

6-45-90

 

 

PVC/Foam Roll

10m EMOM:

Even Minute – 5 KB Snatches per arm

Odd Minute – 5 Deck Rolls

WOD – FOR TIME:

25 T-Pause Push Ups

25 Back Squats (95/65)

25 Deck Power Cleans (95/65)

25 T2B

25 Wall Ball Shots

*Top of every minute – Bear Crawls down and back the length of the rig, i’ll set out cones – it starts with a bear crawl.

POST:

21-15-9

Cal Bike

Warrior Sit Up

 

pvc/foam Roll

10-8-6-4-2

Banded OHS (PVC Load – slow and smooth)

Body Row w/ 1s pause

5 Rounds – not for Time

10 Goblet Squats

10 Supinated Grip Pull Ups (Chin Ups)

20 Ball Slams

20 Warrior Sit Ups

POST:

5 x 150m Row Sprints – close to full recovery between efforts

Post – Post:

If there’s time – Tabata flutter kicks

 

PVC/Foam Roll

10-8-6-4-2-4-6-8-10

OHS (45/35)

Bent Over Row (Supinated Grip) (45/35)

30m EMOM:

1 – 12 Cal Bike

2 – 15 Heavy KBS

3 – 8 Burpee Box Jumps

4 – 12 Dips

5 – 10 OHS (95/65)

POST:

25 Sorinex Cart Roll Outs

25 Sorinex Tucks

50 Ab Mat Sit Ups

 

 

 

PVC/Foam Roll

3 Rounds:

10 Cal Curve

10 Cal Ski

10 Banded Pull Aparts

5 RDL (45/35)

WOD:

5 Sets of:

5 Dead Lift – 95-110% of CLEAN 1RM

Max Effort Pull Ups

WOD:

7m AMRAP

7 Burpees

7 SA KB SNATCHES – each arm

7 Box Step Overs

 

PVC/Foam ROll

10 Cal Ski

10 Push Ups

10 Cal bike

10 Air Squats

10 Cal Curve

10 Pull Ups

WOD For Time:

30 C&J for Time (95/65 – 115/95 – 135/105)

*at the top of every minute – 5 burpees

POST:

10 Rounds of:

10 Warrior Sit Ups

5 Sorinex Roll Outs

 

PVC/Foam Roll

21-15-9

Cal Ski

Air Squat

Partner WOD:

10K Row For Time – switch whenever you and your partner decide

*while your partner is rowing, alternate between:

A – Dead Hang off the Pull Up Bar

B – Wall Sit