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

PVC/Foam Roll

3 Rounds:

15 Cal Bike

15 KBS

WOD – For Time:

1000m Row

21 Pull Ups

21 Wall Balls

21 Back Squats (135/95)

750m Ski

18 Push Ups

18 Ball Slams

18 Dead Lifts (135/95)

500M Row

15 SA KB Snatches (ea arm)

15 T2B

15 Burpees

50 Calorie Curve Run

POST:

100 Ab Mats for time

PVC/Foam Roll

10+1, 9+2…2+9, 1+10

OHS (PVC)

Ball Slams

15m AMRAP

3 Power Snatch (95/65)

3 Box Step Overs

6 Power Snatch (95/65)

6 Box Step Overs

9 Power Snatch (95/65)

9 Box Step Overs

12 & 12, 15& 15, keep going until time’s up.

Finisher:

w/ a partner – you go I go for 5 rounds:

500m Row

 

PVC/Foam Roll

Teams of 2 – alternate work/rest for 5 minutes

Bear Crawl

Farmer’s Carry

5 Rounds for Time:

5 Dead Lifts (185/135)

5 Wall Walks

10 C2B Pull Ups

Teams of 3 – 12m running clock:

Partner A: 10 Calorie Bike

Partner B: G2OH (35/25 plate)

Partner C: Rest

PVC/Foam Roll

5 Rounds –

20 double unders

10 Single Leg RDL’s (5 each leg, DB load)

34m – score is total Calories:

2m Bike for max cals

2m rest

2m Row for max cals

2m rest

2m Ski for max cals

2m rest

Post:

Partner up – you go I go T2B, start with one each and add one rep until you can’t go anymore

 

 

PVC/Foam Roll

3 Round Warm Up:

15 Cal Ski Erg

10 Air Squats

10 Warrior Sit Ups

Strength:

E2MOM for 10 minutes:

2 position SNATCH – one from the deck, one from the hang position – 70-80% of 1RM

Directly into E1MOM for 5 minutes:

1 SNATCH – from the deck – 80-90% of 1RM

WOD – For Time:

21-15-9

Burpees 

Pull Ups

 

PVC/Foam Roll

40M EMOM:

1 – 15 Ball Slams

2 – 10 Toes to Rings

3 – 15 KBS

4 – 12 box step overs

5 – 15/12 Cal Bike

6 – 10 OHS (95/65)

7 – 20 Cal Curve

8 – 5 Sorinex Roll Outs

 

Stretch

PVC/Foam Roll

10m EMOM:

Min 1: 20 Cal Curve Run

Min 2: 10 Push Ups

Strength:

E2MOM for 10m

10 Body Rows

10 T2B

E2MOM for 10m

10 Pull Ups

10 Dips

Conditioning:

10m Ride, Row or Run for total distance