workout of the day
conditioning
for time/ teams of two
1200 meter run ( with your partner)
60 deadlifts
80 hang power cleans
160 ghd sit ups
1200 meter run(with your partner)
* split reps as needed
* pick a weight that is appropriate for the amount of reps
If you have time after the wod
2-1 minute planks
40 hollow holds
workout of the day
skill/strength
50 see the light sit ups
50 ghd sit ups
50 hollowrocks
conditioning
400 meter run
40 kettle bell swings 53/35
400 meter run
40 goblet walking lunges 53/35
400 meter run
40 Kettlebell snatches (alternating ) arms
400 meter run
40 kb overhead squats (20 each side)
400 meter run
40 Kb sumo high pulls
400 meter run
workout of the day
strength/ skill
tabata
double unders
then
4x- 200 meters ( rest 1 min)
Conditioning
For time
42 Wallballs 25/16
21 back squats 1125/85
30 wallballs 25/16
15 front squats 125/85
18 Wallballs
9 overhead squats 125/85
workout of day
skill/midline
1 minute to complete each movement
3 times
10 ring dips
30 hollow rocks
8 Hspu
Conditioning
5 rounds
400 meter run
10 Bench Press 75/115 (advanced weight 135/95)
5 box jumps 30/30
workout of day
strength
5 mins
warm up with oh squat variations
2 snatch grip push press to 1 ohs 65 to 70%
You have 15 mins to work up to your
5 rpm (1st rep 5 sec pause )
Back Squat
Conditioning
21-15-9
Power Snatch 75/55
Cal on the bike
( if the bikes are taken you may row)
workout of the day
partner wod
Partner 1 Run 600 / Partner 2 Row 600
one partner works while the other runs or Row’s.
( pick a challenging weight for you and your partner )
100 Deadlifts
100 Hang Power Cleans
100 Front Squats
100 Push Press
workout of the day
Strength
emotm for 9 mins
clean complex
1 power clean + 1 hang clean + full clean
Conditioning
100 meter farmer carry 50/25
200 meter run
80 sit ups
40 squats
100 meter farmer carry
400 meter run
60 sit ups
30 squats
100 meter farmer carry
run 600
40 sit ups
20 squats
workout of the day
warm up
200 ropes
row 250 4x’s
strength (12 mins)
work up to 5 rpm ( with one second pause at the bottom)
Conditioning
20 minutes amrap
20 alt kb swings 50/35
15 ghd sit ups
10 box jump overs24/20
5 wallballs 30/20
workout of the day
skill/midline
emotm for 8 mins
1 knees to elbows +1 toe to bar + 1 pull up
advanced 1 pull up, 1 chest to bar, 1 bar muscle up
then
Tabata
abs
Conditioning
17.5
10 Rounds:
9 Thrusters (95/65#)
35 Double Unders
workout of the day
9/11 memorial workout
Row or Run 1001 meters
Then 11 reps of the following:
Box Jumps (36″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)
Row (or Run) 1000 meters