Need a little Cardio in your life
These sets in the wod are meant to be at your top effort each round. Depending on what option you pick, here is the effort we are looking for
Bike- Not a beach cruiser pace, if you can talk, you are going too slow
Run-able to talk= too slow.. sprinting until you have to walk=too fast, find a fast pace you can maintain for 800m
Row- Talking? too slow, having to rest because you are going too fast is too fast. Keep a quick pace, a little bit slower than a sprint

Warm up

5 mins of Run/Bike/Row
THEN 3 Rounds 200 m Shuttle Run (2×100 m, increase speed each round)
25 m High Knees
25 m Butt Kicks
10 Walking Lunges

Wod
3 Rounds:
Run 800m For Time
OR 3x1000m Row
OR 3×1 Mile Bike)
**Rest as needed between efforts, dont go much over 1:1 rest to work ratio, but make sure you are fully recovered

Warm up
2 Rounds
3 Mins of Run/Bike/Row
PVC Pass Throughs
7 Pull Ups
7 Dips

Strength
Bench press
10,9,8,7,6,5,4,3,2,1
Try to add weight every set. This takes a little while, keep moving, do one set every 2 minutes.

Wod
3 Rounds
35 Wallballs 20/14
6 Muscle Ups Ring (bar to scale)
5 Ring Dips
*you can stay up on the rings to complete your 5 dips

Scaling
3 Rounds
35 wall balls
10 Chest to bar pull ups or pull ups or 15 banded pull ups or 20 ring rows
15 bench dips

Weight vest Wednesday

2 Rounds
150m Row
15 Push ups
9 Air Squats
8 Kip swings
7 Ring Rows



Wod (vest optional) – 35 minutes cap
7 Rounds
400m Run/Row/ski or 25/20 cal bike (or a mix of all of them)
21 Lunges
9 Pull Ups
9 Burpees

Teamed up Tuesday

Warm up
3 Rounds 100m Run (All Movements with a PVC)
10 Passthroughs
10 Good Mornings
10 Back Squats

10 minutes to get your team of 3 together. Try to pick teams that can use the same weights on the movements to avoid having 40 bars out. Aiming for 1 bar per team, especially because of the weight changes and the need for having extra plates at your teams station. Worse case just try to keep it two bars per team.
**Practice at least 10 reps of every movement so coaches can help you with technique

Teams of 3:
7Min
50 Push Press (135/95) *one time
50 Push Press (155/105) *one time
AMRAP Push Press (185/135) *as many reps as possible at this weight, if you make it here, this number is your score for this portion

REST 3 MINS
7 Min
50 Front Squats (135/95)
50 Front Squats 155/105)
AMRAP Front Squats (185/135)

REST 3 MINS
7 Min AMRAP
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

Warm up-

2 Rounds
100m Run
10 Lunges
7 Push Ups
6 Kip Swings
5 Inchworms
**Review rope climb and scaling for rope climb.

SKILL- Half “Flight Simulator”
On a 10 minute running clock see how far you can get into this workout. If you just spend 10 minutes practicing doubles thats fine.
The pyramid rep scheme ascends from 5 to 50 (increments of 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
**example.. you finish 5 unbroken doubles.. rest a few seconds.. go for your 10 unbroken, if you finish those go for 15 unbroken… if you trip at 12.. restart again on your set 15 until you complete those, then move on.
5-10-15-20-25-30-35-40-45-50

WOD
4 Rounds
200m Run
3 Rope Climbs
200m Run
12 Devils Press 50/35