warm up.

Run 400m x4 nice and easy. rest 2 minutes in between.. cut it to 3 if you’re not in love with running.

Strength
Clean and Jerk Complex Emom

Every minute on the minute for 10 minutes
1 hang squat clean
2 jerks (split or power)

WOD

12 min Amrap
100/80 Cal. Row
Max Clean and Jerks (185/125)

*will scale the rower calories for new people

Strength

Bench press. 7,7,5,5,3,3,1,1

WOD

5 rounds

10 Power Cleans 135/95

30 doubles

Run 200

Strength

Push jerk 3-3-3-3-3

WOD

1500 m row buy in

5 rounds

14 alternating kettlebell snatches (sub is swings or one arm swings)

10 box jumps

20 situps

**New You**

Strength

Push press

5-5-5-5-5

WOD

1000 m row

5 rounds

14 kettlebell swings

10 box jumps

20 situps

Strength Front squat
5-5-5-5-5  %80 ish—

Wod 5 rounds
30 Doubles
10 Deadlifts 205/155
10 Pull ups

Ok. If you registered for Wod Wars and you have been slacking its time to get it together. The next 4 weeks will be a lot of heavy strength work and a lot of good conditioning wods.

Warm up-50 cals on the bike or 60 on the rower.
Strength 20 minutes+ (depending on if you get to class on time and how fast you do the warm up) of finding a two rep max hang clean- squat or power… or squat and power mixed

Wod
120 wall balls for time…… but wait….. it starts with 5 burpees and you do 5 burpees every minute on the minute.. just keep chipping away at those wall balls between burpees.

*New you class*
Warm up- Teams of 2- Row 1000m and Bike 60 cals
Strength
Back Squats 5 sets of 5
Lesson/skill Thrusters with a barbell, a kettle bell and dumbbell

Wod-
14 minute Amrap
Thruster, burpee ladder.

Start with one of each.. then 2 and 2, then 3 and 3, then 4 and 4 and so on.