Strength and Speed Today!
The mile time trial starts at 10 after on the dot. If you are late you will have to time yourself

Warm up-
Run 600 x 2
During your run do 3 or 4 ten seconds sprints per 600.
The first 50 meters of the first 600 perform high knees
The first 50 meters of the second 600 perform butt kicks

Then-
Mile Time Trial starts at 10 after sharp. Push yourself

After your time trial grab a bar- get your warm up sets in
5×5 Overhead Squats
5×5 Front Squats

Warm up-3 Rounds
10 Strict press with a bar
10 Good morning with a bar
10 lunges in place with bar on back
Put your bar away, we wont need them today. there are two 15 Minute Wods With a 5 minute break between


Wod 1-
15 Minute Amrap
14 Burpees
14 Alternating dumbbell snatches

Rest 5 minutes then do wod 2

Wod 2
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

Scroll for scaling options.

Post rounds completed and dumbbell weight to comments.

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Related:
• CrossFit WOD 170405 with Brooke Wells
• The GHD Sit-up

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Scaling
Avoid a high volume of reps on the GHD if you have not had previous exposure to it. Use a dumbbell that is manageable, yet challenging.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
14 GHD sit-ups
14 single-arm dumbbell push jerks

Beginner Option
Complete as many rounds as possible in 15 minutes of:
21 sit-ups
14 single-arm dumbbell push jerks

Warm up-
Bike or row 5 minutes
3 Rounds
10 Empty bar thrusters
10 Empty bar backsquats
5 pull up

Strength- Back squats
5 sets of 5- did you find your max friday USE THAT number to work off of. These squats should be 80 to 85 percents of your max for all 5 sets
LAST SET AS MANY REPS AS POSSIBLE! That means more than 5

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.
Post time to comments.

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Related:
• The Kipping Bar Muscle-Up
• The Kipping Chest-to-Bar Pull-Up
• The Kipping Pull-Up

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Scaling
Reduce the loading and modify the bar work so that this workout can be completed with minimal rest periods.

Intermediate Option
For time:
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
21 thrusters
4 bar muscle-ups
4 chest-to-bar pull-ups
4 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 75 lb.
Women 55 lb.Beginner Option


Intermediate option 2
15 regular pull ups,jumping pul ups or 20 ring rows
21 Thrusters
15 regular pulls ups, jumping pull ups, or 20 ring rows
15 Thrusters
15 regular pull ups, jumping pullps or 20 rings rows
9 Thrusters

Men: 45 lb.
Women 35 lb.

Run 800M together

100 Push Jerks, 185/135
90 GHD Sit-ups
80 Ring Dips
70 Kettle Bell Swings, 70/53
60 Back Squats, 185/135
50 Burpees, bar-facing
40 Pull ups
30 Front Squats 185/13
20 Man Makers
10 Rope Climbs

Run 800M together

Endurance
Run 1 mile, rest 5 minutes X 4 (rx) X 3 (Int)
OR
10k row

9am Mobility

10 AM Partner Wod Split work how you want
5 Rounds
10 Pull ups
10 Thrusters
REST 3 MINUTES
5 Rounds
10 Rower Cals
10 Burpees
REST 3 Minutes and Complete
Then Split
“Grace” 30 clean and jerks for time
“Randy” 75 snatches for time at 75 pounds
Run 1 mile as a team with a sandbag