Warm up and stretch.

Cardio day

Mile Time Trial. Go all out

WOD

1000 meter row buy in

30 cals on the bike

Then 5 rounds

10 push ups

15 sit-up

2o air squats

Strength-front squats 5 sets of 4. 2 second pause at the bottom of each rep.

Metcon (Time)

For Time:
10 Shoulder to Overhead (95/65)
50 Air Squats
20 STOH (95/65)
40 Air Squats
30 STOH (95/65)
30 Air Squats
40 STOH (95/65)
20 Air Squats
50 STOH (95/65)
10 Air Squats

Strength

Bench Press 5-5-5-5-5

WOD

4 rounds for time:

15 ring dips

30 situps

40 double unders

Strength
Back Squat
5 sets of 7
Heavier than your sets of 10 last week. warm up to this.

Wod
4 rounds
5 Cleans 225/155 (This should be a challenging weight. These aren’t touch and go. If you are new we will change this to 10 reps at a lighter weight)
20 wall balls
Run 400

Sunday Funday at 10am partner wod

Let’s take it outside

Chipper WOD. Finish is any order. Must finish one movement before starting another. 30 minute cap

100 sit ups

100 air squats

50 KB swings

50 slam balls

50 tire flips

5o cal row

40 bike cals

40 burpees outside

40 dumbell bicep curls