Wod 1 10 Minutes split how you want 6 pull ups 12 push ups 18 Squats
Wod 2- 14 Minutes 30 Wall Balls 30 Burpees 200 M farmer carry 2 dbs or kbs. 50ish/35ish Both partner go on the farmer carry walk, one partner carries both weights, switch as you want
Wod 3- 6 MInutes to find 1 reps max of 1 clean 1 front squat 1 hang clean 1 front squat.
Endurance… this is about 40 minutes of work with not rest… that falls into the steady state cardio. control your pace Teams of 4 Each team starts with 5 minuntes of alternating sandbag cleans Then go into a 30 minute waterfall amrap of Run Row Bike SKi Then cash out it is 5 mintues of sandbag cleans **each teammate starts on a machine, one starts on the run. Switch stations when the person gets back from the run
9am CrossFit
For Time, teams of 2, split anyhow: 30 Shuttle Runs 60 Thrusters 95/65lbs 30 Shuttle Runs 60 Hang Power Snatches 95/65lbs 30 Shuttle Runs 60 Handstand Push Ups 30 Shuttle Runs 12 Rope Climbs 1 shuttle run = 25′ out AND back
35 minute time cap Coach will help with scaling. we are looking for partners to split the work evenly and use weights/skills where they can get a moderate amount of reps in before switching with partner.
1000m Row THEN 2 Rounds 25′ Walking Lunge 10 Empty Bar Push Jerk
Short coach led split jerk progressions then *BUILD UP TO 70% OF SPLIT JERK FOR WOD
:20 WOD AMRAP 24 Minutes 200m DB Run 50/35lbs* THIS IS WITH ONE DB! 1 Split Jerk 75%+ ** Rest 1:00 Jerks can be from the rack. try to add a little weight each round if you feel you didnt start heavy enough.
WARM UP 1 round 25 feet high knees 25 feet but kicks 25 feet inch worms WITH HOLLOW HOLD at top of push up Then :30 hollow hold with feet tucked in and arms reaching forward toward feet :30 sec hollow hold bringing knees toward chest arms still extended :30 sec hollow hold with legs extended straight up :30 sec hollow hold while slowly transitioning to legs and arms extended fully Then 1:00 minutes of arch hold Then Then 3 rounds of 20 beat swings on the bar remembering these positions you just practiced
ARCH BODY POSITION (PRONE ON THE FLOOR) Chest and quads are lifted off the floor Knees and elbows are locked Arms are by the ears with active shoulders Ankles are in plantar flexion with pointed toes
**HOLLOW BODY POSITION (SUPINE ON THE FLOOR) No space between lumbar spine and floor Scapulae are elevated off the ground Hip is extended with a posterior pelvic tilt Knees and elbows are locked Arms are by the ears with active shoulders Ankles in plantar flexion with pointed toes
:10 SKILL “Misfit Sets” of Pull Ups 4 Rounds 1 Smooth Set of Pull Ups Rest 2:00 between sets Then, 1 Big Set of pull ups, but not to failure. No bands today. Ring or bar pull ups, strict first Quick toes to bar review remembering the hollow and arch we just practiced
:35 WOD 2 Rounds 12 Burpee Box Jump Over 30/24″ 24 Toes to Bar 12 Burpee Box Jump Overs 30/24″ Rest 2:00