Mobility

Spend the remainder of class stretching, rolling, or doing a ROMWOD

Accessory Work

4 Rounds:
100 Meter Waiter Walk
20 Bird Dogs

*Weight is athlete’s choice

16 Minutes – No Problem!

With 16 Minutes on the Clock:
1 Mile Run Buy-in

Then AMRAP w/Remaining Time of:
15 Burpees
20 Sit-ups
15 Kettlebell Swings (50/35)

Candy

5 rounds for time of:
• 20 pull-ups
• 40 push-ups
• 60 squats

Yay Intervals!!

8 Rounds, 2 minutes on the clock:
6 Deadlifts (185/135)
10 Burpees
6 Handstand Push-ups
* Rest remainder of 2 minutes – sprint, then rest.

Rx+ 225/165 & Strict HSPU
Score is total reps – 176 possible

Handstand Work

10-15 minutes of:
HSPU Practice and drills.

Have HSPU?
Work on strict or defecits.

10:00am WOD

2 Rounds, 10 Minutes on the Clock:
800 Meter Run Buy-in

Then AMRAP w/Remaining Time of:
10 Burpees
15 Kettlebell Swings (35/25)
20 Kettlebell Push Press (10 each arm)
20 Lunges

*No rest between rounds, pick up where you left off after run

Endurance (7:45am)

2 Rounds, 18 Minutes on the Clock:
1 Mile Run Buy-in

Then AMRAP w/Remaining Time of:
10 Burpees
15 Kettlebell Swings (35/25)
20 Kettlebell Push Press (10 each arm)
20 Lunges

*No rest between rounds, pick up where you left off after run

“The 300”

For Time:
25 Pull-Ups
50 Deadlifts (135/95 lb)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers (135/95 lb) (one count)
50 Alternating Kettlebell Clean-and-Presses (35/25)
25 Pull-Ups

Floor Wipers: Bar above chest, bring your feet up together to left plate, down to middle, up to right plate, then down. That is 1 rep
Video: https://www.youtube.com/watch?v=f-k09kA8lC8

Why is rowing getting difficult?!

3 Rounds for Time of:
20/16 Calorie Row
30 Sit-ups
20 Mountain Climbers (L+R=1)

Rx+ Add 4 ring muscle-ups per round

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