WOD

A) Coaches Choice Warm-up

B) 3 Sets
Muscle-up x1-5
Hollow Rock Hold x15-20 sec
Single Arm Ring Super Mans x6 ea. arm

*Scale muscle-up to Seated Banded Muscle-up or False Grip Ring Row x15

C) 3 Sets, For Total Reps
90 Sec Max Cal Row
30 Sec Max Alt DB Snatch (55/35)
30 Sec Max Push-ups
rest 5 min

*Score total reps for all 3 sets combined.

A) Coaches Choice Warm-up

B) 5 Sets
20 Sec max Cal Airdyne
rest 40 sec
20 Sec Max Cal Row
rest 40 sec
20 Sec Max DB Overhead Sit-up (choose a manageable weight)
rest 40 sec
20 Sec Max Empty Sled Push
rest 40 sec

 

Comp Class WOD:

Warm-Up:
3 Min Jump Rope
2 Rounds:
10 Jump Squat
25 Ft Spiderman Lunge
25 Ft Inchworm
10 Hang Power Clean w/BB

10 Strict Press w/BB

Clean Work:
3×3 Clean Grip Deadlift
2×3 Clean Pull

5×1 Full Clean + Front Squat

WOD: For Time
12 Min AMRAP
6 Front Rack Walking Lunge (145/100)

9 Bar Facing Burpees

12 Push Press (145/100)

A) Coaches Choice Warm-up

B) In Teams Of 2 Perform:
For Time
1 Mile Run (together)
then:
Each Athlete Must Complete
21 Overhead Squats (135/95)
50 Push-ups
then do:
800 m Run (together)
then
15 Overhead Squats (135/95)
35 Push-ups
then do:
400 m Run (together)
9 Overhead Squats
20 Push-ups

*Only 1 athlete can perform reps at a time. Each athlete must complete 21 overhead squats each, followed by 50 push-ups each. Athletes do not have to complete all of their reps before the next athlete can perform reps, but each athlete must complete all the reps of that movement before moving onto the next exercise.

A) 2 Sets
Banded Scap Pulls x15
Upright Standing Banded Single Arm Rows x10 ea. arm
PVC Overhead Lateral Lunge x4 ea. leg
V-up x10

B) “Karen”
For Time:
150 Wall Balls (20/15)

rest 5 min, then do:
AMRAP In 6 Min Of:
1 Squat Clean (165/110)
2 Burpee Over Bar