Warm up-
2 rounds
10 push ups
10 pull ups (strict if possible)
15 air squats or start your empty bar warm up squats

Strength
5 sets of 7 Back squats
Add weight each round, set a goal of 80 percent of your 1 rep max

Strict 20 minute cap- Starting the wod at :35 after sharp, for every class
3 rounds
Row 30 cals (ATTN: for 1 round row 30 cals, for 1 round bike 25 cals, and for 1 round run 600M, it doesnt matter which order)
30 burpee box jump overs

Strength, Endurance, Body-weight
12 minutes at each station

Station 1
Row and Bike
Set your rowers and bikes back to back- One partner on the rower and one on the bike
On 3,2,1 go both work for 1 minute
Rest One Minute and switch machines
Repeat- It will be 3 intervals each on each machine

Station 2- 12 minutes
Strength-
4 minutes wall balls
then 8 minutes for both partners to find their max of this complex.
1 Clean of any kind, plus 2 front squats

Station 3- (gymnastics/body weight)
12 minute Amrap- 1 partner working at a time
20 pull ups (can have teams where 1 is doing pull ups, 1 doing ring rows, its not crisis situation)
40 push ups
60 Air squats

WOD First today
10 Minutes to stretch and warm up get equipment out

Open Wod 15.3, Max effort today.

14 Minutes Amrap

• 7 Muscle-Ups (Sub 7 bar muscle ups, 12 pull ups, or 15 Rings Rows)
• 50 Wall Balls (20/14 lbs)
• 100 Double-Unders (200 singles)

Additional work if you want it
8×100 M sprints, (Go from the dumpster to the edge of the building.. your rest is your walk back)

Warm up-
Bike 10 minutes with a buddy.. minute on minute off
40 OHS with a pvc
Go get a bar set up for back squats, do a few sets with an empty bar.. then some with light weight, then start your sets
4,4,4,4,4+
Same as Monday, Last set is 4 plus

Partner Wod!!!!!!!!!!!!! We dont do this during the week much.. don’t be shy

Wod 1-
10 Minutes
Alternating rowing- 1 minute each- practice FAST transitions.. no dilly dallying around. You will row 50 seconds, coach will yell SWITCH- EACH DO 1 BURPEE and partner 2 should be on the rower by the time the minute is up.

Wod 2-10 minutes
Alternating
Bike 6 cals
Sprint 100m
Swich

***BIKE A FULL 6 FROM WHERE YOUR PARTNER LEFT OFF
so if you hop on the bike and it says 7 cals…. you bike until it says 13

Warm up- 800M Run
40 OHS with pvc

Strength
Snatch- Squat if you can, power if you can’t squat.. Power snatch and ADD and overhead squat if you are somewhere in between

10 Minutes EMOM
1 Snatch from the ground
1 Snatch from the hang

Wod-
For time-
800m Run
30 HSPU
30 Ring dips
40 Burpees
40 Kb swings
50 Pistols (25 each leg or 100 air squats)
50 Dumbbell snatches  25 each arm