PVC/Foam Roll

10-8-6-4-2

Box Step Over

Push Up

SL RDL (ea leg, DB load with one DB in each hand – LIGHT WEIGHT)

WOD:

40m EMOM:

1 – 12 burpees

2 – 10 Squat press with plate (35/25)

3 – 12 Dips

4 – 20 Cal Curve Run

5 – 15 Ball Slams

POST:

25 Sorinex Roll Outs

PVC/Foam Roll

3 Rounds – 

20 Cal Curve Run

10 Banded Air Squats

10 Ball Slams

STRENGTH:

20m Back Squat – work to find a heavy DOUBLE for the day

WOD – for time:

500m Ski then…

21-15-9

T2B

KBS

Ab Mat Sit Up

 

PVC/Foam Roll

15 Cal Bike

10 t-pause push ups

10 body rows w/ 1s pause at the top

10 OHS with 1s pause in the hole – PVC 

40m AMRAP:

5 Deck Snatches (95/65)

10 Push Ups

15 T2B or T2Rings

20 Cal Bike

25 KBS

30 Ab Mat Sit Ups

5 Burpees

 

PVC/Foam Roll

400m Run

10 OHS (PVC)

10 Push Ups

4 bear crawls – down and back the length of the rig

Partner Up:

You Go I GO for 36 minutes:

25 Cal Curve Run

500m Bike Ride

250m Row

200m Ski

Finisher:

5m Burpee Box Jump – groups of 3 or 4, go one at a time, burpee into box jump.

 

PVC/Foam Roll

3×10 Warm Up:

Cal Ski

Dips

Air Squats (w/ bands)

WOD – For Time:

21-15-9

Thrusters (95/65)

Pull Ups

*rest 3m

21-15-9

Push Ups

Ab Mat Sit Ups

*rest 3m

21-15-9

KBS (75/55)

Wall Ball Shots

DONE.

PVC/Foam Roll

5m Handstand Practice

1K Row For Time

*rest to full recovery

1K Ski For Time

*rest to full recovery

2k Bike For Time

*rest to full recovery

REPEAT 2 times.

POST:

25 Sorinex Pikes

25 Sorinex Roll Outs

25 Warrior Sit Ups

25 Sorinex Tucks

 

PVC/Foam Roll

Row 150m 

10 RDL (45/35)

10 Front Squat (45/35)

Row 150m

10 Good Mornings (45/35)

10 Strict Press (45/35)

5m Warm up to get to 65-85% of CLEAN 1RM then…

E2MOM for 20m:

1 Dead Lift

1 Deck Clean

1 Hang Clean

1 Jerk

*execute like a couplet – one move into the next

3 Rounds For Time:

50 Cal Curve (or 25 Cal Bike)

10 T2B

PVC/Foam Roll

Rowling – 10 rounds to 100m

Deck Rolls for punishment

WOD:

3-6-9-12-15-18-21-18-15-12-9-6-3 of:

OHS (45/35)

Burpees

Pull Ups

 

 

PVC/Foam Roll

10-9-8-7-6-5-4-3-2-1 of:

Pull Up

Push Up

Air Squat

FOR TIME:

21-15-9

Cal Curve Run

Dips

*rest 3m

21-15-9

Cal Row

KBS

*rest 3m

21-15-9

Cal Bike

T2B

PVC/Foam Roll

21-15-9

Cal Ski

Air Squat (w/ Bands)

WOD:

E2MOM for 10m:

10 Back Squats – 50-60% of 1RM

E2MOM for 10m:

15/12 Cal Bike

12 Push Ups

POST:

7m AMRAP:

7 burpees

7 T2B

7 Goblet Squats