WOD

“Chelsea” – 30:00 EMOM
5 Pull-up
10 Push-up
15 Squats
*go as far as possible, once can’t finish decrease by:
Pull-up x 1, Push-up x 2, Squats x3 …until 30:00 for all

A. Rope Climb Skills
B. For Time:
4 Rounds – 10 KB Swings + 10 Burpees
1 Rope Climb
3 Rounds – 10 KB Swings + 10 Burpees
2 Rope Climb
2 Rounds – 10 KB Swings + 10 Burpees
3 Rope Climbs
1 Rounds 10 KB Swings + 10 Burpees
C. Cool Down – 400 Run + 500 Row

*****Strength Day or Endurance All Classes*****
A. Bench Press 10 – 10 – 10
B. Back Squat 10 – 10 – 10
C. BOR 5 – 5 – 5 – 5 – 5
D. Tate Press 10 – 10 – 10
E. Core: 3 Rounds – 1:00 GHD Plank hold + 20 Press Ups

A. BMU Skills
B. 15:00 AMRAP
50 Calorie Row
40 WallBall (20/14)
30 T2B
20 DB Snatch (H.A.P.-total)
10 BMU
C. 5:00 Double Under – Flight simulator as far as possible
*increase by 3 (3,6,9,12…..)

A. Work up to heavy Power Clean for the day
B. For Max Time
0-2:00 2 WallWalk + 2 P. Clean (M:155/135/115,W:105/95/75)
2:00-4:00 2 WallWalk + 4 P. Clean
4:00-6:00 2 WallWalk + 6 P. Clean
etc…
*everyone to round of 16-18..cut last attempted rd in 1/2
for the ww & P. Cleans

Team Relays!!!

A. Tempo Front Squats  3 – 3 – 3 – 3
#1 – :05 down, #2 – :03 Down, #3 – :01 Down (FOR EACH SET)
B. 9:00 AMRAP
7 Push Press (95/65)
7 Front Squats (95/65)
C. 3 Rounds NFT: 15 “V” ups + 20 Superman

A. Work up to heavy 3 Rep Hang Power Clean for day
B. For Time:
4 Rounds: 10 H.P.C. (135/95) & 20 Box Jumps (24/20)
then:
4 Rounds: 5 Strict Pull-ups & 20 H.R. Push-ups
then:
800 Meter Run