Teams of 2

Wod 1- 10 minute amrap- alternating rounds- good little warm up workout
5 pull ups
10 push ups
15 squats

Wod 2-12 Minutes Amrap
Split how want
400 M Row
10 Power Cleans
10 shoulder to overhead
**** add 3 Power cleans and 3 shoulder to overhead every round

Wod 3-
10 Minutes amrap-split how you want
20 Burpees over your bar
6 rope climbs

8am, teams of 5 waterfall style, 2 minutes per station, until each person has gone through 5 times
This will take the entire hour, don’t be late. we are starting as soon as we can.
Station 1-bike
station 2- row
station 3- ski
Station 4- Sandbag throw over box, then burpee box step over/step down
Station 5 rest

9am crossfit

2 Rounds with a Partner for Time
800m Row
50 Burpees to Target, 6 inch above reach
50 American Kettlebell Swings
50 Goblet Lunges

Warm up
On the board

Strength
Weightlifting
Every 2:00 minutes, 5 Sets
2 Hang Squat Snatch
Starting @ 70-75% of 1RM Squat Snatch and Increasing to a heavy double for the day

Wod

5 Rounds for Time:
15 Toes to Bar
12 Overhead Squats 95/65lb, (43/30kg)
9/7 Calorie Echo Bike
Rest 1:00 minute between rounds

Time Domain: 11:00-15:00 minutes
Time Cap: 18:00 minutes
Primary Objective: Complete each round in 2:00 minutes or less
Secondary Objective: Consistent pace or slightly descending across all 4 rounds

3 Sets, For Quality
6/6 Kettlebell Windmill
10 Scapular Push-Ups (Slow and Controlled)
1:00 banded glute steps
10 empty bar deadlifts
:20/:20 second Side Plank

***show up today even if you don’t have handstand push ups. There is always a sub. Not showing because you are still working on some movements is not a way to get better.

Strength
Every 3:00 minutes, 5 Sets
5 Bench Press
Start @ 70% and increase to a 5 Rep Max


wod option 1
Heavy Strict Diane
For Time
15-12-9
Strict Handstand Push-Ups
Deadlifts 315/205

Wod option 2
Original Diane
21-15-9
Deadlifts 225/155
HSPU

Ego is not your amigo on either version of this workout. pick a deadlift weight that is a WORKING weight not close to a one rep max. The heavy strict version is supposed is meant to slow you down. This is not a fran type workout.

The lighter higher rep version is meant to a little quicker and allow for kipping hspu.

Warm up
4 Rounds
:45 second machine
2 sets of bar shapes (hang, hollow hold, hand, arch, hang)
5 thrusters
*add weight to thruster each round

Strength/Barbell conditioning
Every 2 minutes
10 Thrusters
8 thrusters
6 thrusters
4 Thrusters
2 thrusters
*add weight each time

Wod
4 Sets
4:00 AMRAP
1:00 Max Unbroken Sets of 5 Chest to Bar Pull-Ups
400m Run
-Max Calorie Row in the Remaining Time
Rest 2:00 minutes between sets
*if you are not going to make it back to the machine because of the 400 we are going to cut the distance back

Athlete Notes + Workout Strategy: We are looking for quick short sets of chest to bar pull-ups, with minimal rest as we
tackle this workout. We have been building the progressions here with different styles
of chest to bar workouts to develop form and efficiency. Overall by Week 6, we should
be feeling much more fluid and consistent. The goal with this is to tackle 3-4 sets on
the Chest to Bar, then move into the run where we should be targeting a pace at or
around 5k race pace. Finally we will come back into the gym and jump on the rower to
burn each interval down and target a hard and challenging pace. The goal is to have
1:00 minute or so on the rower at the end of each interval. This would mean that each
run is done in under 2:00 minutes.