Warm up-

500m row
1 bike tabata

Strength
Bench Press-
5 sets of 5 at 80 percent or higher

Wod-
17-Minute AMRAP of:
40 Burpees to a 6″ target
20 Snatches, 95/65
30 Burpees to a 6″ target
20 Snatches, 95/65
20 Burpess to a 6″ target
20 Snatches, 95/65
10 Burpees to a 6″ target
with the time of the 17 minutes do
max reps of snatches to your target

Warm up
500m row
Tabata sit ups
tabata hollow holds

Strength
Cleans from the power postion ( advanced athletes make these squat cleans)
2,2,2,2,2+ workou up to a heavy double

WOD

10 min AMRAP

2-4-6-8-10….

Pull Ups

Cal Assault Bike

– Rest 5 min –

10 min AMRAP

2-4-6-8-10….

Deficit Push Ups (45/25)

Cal on the rower

For the bigger classes half will start on one wod, half on the other

Strength

Back squat- 5×5 all sets at 80 percent or higher. Warm up to 80 percent. Do this right. Don’t “save it for the wod”

WOD-

15 minute amrap

20 wall balls

1o KB swings 70/55

Run 400

Don’t use the run as rest. Run fast.

gym is open from 8-11am. Angie is the wod. we can scale it for anyone. Running clocks.. come in, warm up, do the wod. MUST START BY 10:30

no mobility or bootcamp or endurance tomorrow.

Strength
Deadlifts

5-5-5-5-5

3. Met-Con
3 Rounds For Time:
20 Deadlift 245/165lbs
25/20 Calorie Row

extra 5 rounds of light and fast sled pushes.