WOD

A. Weighted Good MOrnings 5-5-5 (+ one jump after each set)

B. Work up to Deadlift Weight

C. 20:00 Increasing Ladder ( only row increases)

Row (100, 200, 300, 400, 500….)

5 Heavy Deadlifts

10 Wallballs

* Score last completed row distance

A. Weighted Push-Ups 10-10-10

B. “Helen”

3 Rounds for Time

400M Run

21 KB Swings (24/16kg)

12 Pull-ups

C. NFT- 100 Crunches

ENDURANCE

A. 6 Rounds

200M Row Sprint, 0:10 rest, then 100M Row slow

B. 6 Rounds

200M Sprint +200M Jog

0:30 between rounds

C. 100 Crunches- NFT

A. Strict Press-Snatch Grip ( behind the neck) 10-10-10

B. 4:00 AMRAP

5 Hang Power Clean and Jerk (mid thigh) (95/65)

10 Air Squats

2:00 Rest

C. 4:00 AMRAP

5 Hang Power Clean and Jerk (above knee) (95/65)

10 Back Squats

2:00 Rest

D. 4:00 AMRAP

5  Power Clean and Jerk  (95/65)

10 Front Squats

work in pairs ( one works/one rests)

6 Total Rounds for each person- 2:00 work/2:00 rest

200M Run (250M row alternating every round)

max burpee Box Jumps in time remaining

* score is total BBJ across all 6 rounds

18:00 Time Cap

400M Run

21 Strict Press (95/65)

400M Run

15 Strict Press

400M Run

12 Strict Press

* each press break=200M Run

* at Conclusion of WOD, max Double Unders until time expires

A. Strength: Back squat 3-3-3 ( 2 WU sets before)

B. WOD

3 Rounds- 3:00 AMRAP with 1:00 Rest

7 Push-ups

7 Bent over Rows

7 Front Squats

C. Core

ENDURANCE WOD:

3 Rounds for Time

500M Row

50 Wallballs

TABATA THURSDAY

* KB Swings

* KB SDLHP

* One leg box Step ups ( alternate sides each round)

* Ab Mat sit-ups

“lynne”

5 Rounds for Max Reps (NFT)

Max BW Bench, then Max Pull-ups (no rest B/T)

* rest approximately 3:00 between round

Endurance WOD:

35:00 Increasing Ladder

1 Rope Climb

100M Run

2 Rope Climb

200M Run

3 Rope Climb

300M Run

4 Rope Climb

400M Run

etc…