5 Minute bike-
Overhead squat therapy 30 squats against the rig poles with a pvc pipe
The SESSION 2 of squats and milk
add 5 pounds onto your last successful session!
2 empty bar warm up sets
2 or 3 sets of 7-10 building to your number for the day
Put the weight on and go for 20!
12 minutes to finish
Meet at the board- Go over proper walls and rowing

50-40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
GHD sit-ups ( do regular sit ups and jump on the ghd for few rounds if it open)

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180410 Tips With Emily Abbott
• The Wall Ball
• Rowing Course: Body Position
• The GHD Sit-Up

Scaling
This triplet offers a high volume of each movement, with a descending rep scheme that should allow you to maintain intensity as you progress. Newer athletes should reduce the total volume and avoid the GHD.

Intermediate Option
40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Beginner Option
30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups

Men: 10-lb. ball to a 10-ft. target
Women: 6-lb. ball to a 9-ft. target

Warm up- 4 rounds
10 push ups
run 200
10 ring rows

Strength-
Bench press
Build up to a one rep max. reps will look something like this
5,5,5,3,3,1,1,1+ (as many sets of as you need until you miss)

***********Read your scaling options, we want at least 10 reps on the bench press, pick a weight where you can get at least 10 reps

Lynne
5 rounds for max reps of: Rest time between rounds is to full recovery. this is not a timed a wod.
Body-weight bench presses
Pull-ups

Scroll for scaling options.
Post reps for both exercises in all rounds.

Compare to 131104.

Related:

• The Bench Press

—
Scaling
This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

Intermediate Option
5 rounds for max reps of:
¾-body-weight bench presses
Pull-ups

Beginner Option
5 rounds for max reps of:
Push-ups
Ring rows

Warm up. Row for 5 minutes if you are there early
Grab an empty bar and be ready by 5 after
snatch emom
0-2 Minutes 10 snatch grip high pulls from power position
2-4 Minutes 8 power position power snatch
4-6 Minutes 6 Hang position power snatch
6-8 Minutes 5 hang position squat snatch

Get your first weight on your bar and we will start a 14 minute clock. Find your heaviest 3 rep hang snatch. build up slow.

Wod

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
100-ft. walking lunge

Scroll for scaling options.

• The Handstand Walk
• The Walking Lunge

Scaling
This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from the handstand walks. Pick a modification for the handstand walk that still requires you to get inverted and place weight on your hands.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk (10 attempts max, then move on)
100-ft. walking lunge

Option 2
20 handstand push ups (or 1:30 minutes accumulated hold)
100 Ft walking lunge

Beginner Option
Complete as many rounds as possible in 12 minutes of:
50-ft. bear crawl
50-ft. walking lunge

Op

ITS BACK! Squats and milk. Sheets will be in the book by the desk. Do you remember your 1 rep max last week? or even 4 weeks ago. Take that number and use 60 PERCENT of it. Go for 20 reps. Will this seem light? Yes, its supposed to be. Your muscles, joints, and nervous system need to get used to this again. The people that started at 60 percent last time and made the standard 5 pounds jumps every session had the greatest success with this programs.
Warm Up-
30 Perfect wall squats
Do sets of empty bar back squats
Do a few more sets of 8-10 at a weight lower than your 60 percent.
Put on your 60 percent and go for it!
You have 12  minutes to finish this week. this is an easier one. This is session 1 of 18

Meet at the board. Go over these movements. Pick your scaling ahead of time

For time
30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Scroll for scaling options.
Post time to comments.

Compare to 170409.

This wod is meant to be light and fast. scale the movements accordingly.

Related:

• The Kipping Toes-to-Bar

Scaling
This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.

Intermediate Option
21-15-9 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Beginner Option
21-15-9 reps for time of:
Dumbbell thrusters
Hanging knee-raises

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells