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

 

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