Wod: 3 ROUNDS FOR TIME
30 CAL ROW
30 CAL SKI
30 CAL BIKE
REST 2:1
Skill Review: TTB + Rebounding BJ
Kip | Strict | Folding
Rebounding Low > High
Wod: Gretel
3 PCJ + 3 BOB x10r
Into: 3 min
ME distance HSW (score is mats)
Core:
100 ring rows
Skill Review: strict Musclup / Dips
Eccentric
Banded
5sx3r MU / 5sx5-7r Dips
Wod: 5rft
10 bench press 155/105-135/95-95/65 G*BW
30 squats (speed)
50 DUs
1:00min rest
Core:
Plank 3sx1:00min
Skill review: Back squats bear foot
Tempo pause Plus sq (1+4) @ 70% x 4r
Wod: 5r (+wt each round)
200m Sprint
R1:5ps R2:4ps R3:3ps R4:2ps R5: 1-1-1ps
Into: Rhandy (10 min cap)
75 power Sn for time 75/55
WOD 1:
6 min EMOM
min 1:
P1:
7/10 cals ECHO
ME thrusters 96/65 G*, 75/55, 45/35
P2:
rest
(switch)
3 min rest
WOD 2:
20 min AMRAP:
ygig, split all reps
20 burpee box over
40 FS 95/65, 75/55
60 SAS 50/35
100 ft suit case carry, total
score is thruster reps AND rds plus reps WOD 2
Lift: Rm 2 Fs + split jerk (2+1)
Wod: 50/35
Dumbell complex:
Deadlift x1
Power clean x2
Thruster x3
DB complex x 1
100’ Farmer Carry
DB complex x 2
100’ Farmer Carry
DB complex x 3
100’ Farmer Carey
DB complex x 4
Into:
50 Wall Balls (2 min cap)
Skill review: Row Technique
Wod: cardio
1500m row
Rest 3 min
10 rounds of:
100m sprint
:30’sec rest
Rest 3 min
1500m row
30 min cap for Wod 1 and 2
Wod1:
10 BS 225/155-155/105-135/95
400m run
2 min rest
3 rounds
Rest 5 mins
Wod2:
50 HSPU
300 DUs
Anyhow : 10min cap
Into:
2rm Front squat
Lift + Gym:
Hang Sn + Sn + OHS (1+1+2) @87% (PDL + pull)
Pull-ups: 7 strict / c2B / 4 Muscle up
Wod: Garage Games WOD 2: KRYPTONITE!
AMRAP 11:00
SCORE: TOTAL REPS AT 11:00
10 Toes to Bar
20 Calorie Row
30 American KB Swings
40 KB Deadlift
Core:
3sx10r
Good mornings
