WOD

A) Coaches Choice Warm-up

B) In teams of 2 Complete:
For time:
200 Kettle bell swings, 55/35 (20 rep increments)
150 Shoulder to overhead, 95#/65# (15 rep increments)
100 Front rack in place lunges, 95#/65# (10 rep increments)

*At the start of every minute both athletes must complete 3 Burpees!

Note: Rep increments do not need to be unbroken, but athletes may not swicth roles until their partner completes their rep scheme. Only one athlete may work at a time. You must complete all the reps of one movement before moving onto the next.

WOD: Open Workout 15.3

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

Scaled

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

A) Dynamic Drills on turf
-High knees 2 lengths of the turf
-Butt kicks 2 lengths of the turf
-Frankenstein walk (Hand touches opposite foot) (Down)
-Samson stretch (Back)

+

(2-5 Min Mobility/ Coaches choice)

B) EMOM for 21 Min do:
Min 1 – 30 sec max calorie row
Min 2 – 30 Double unders OR 60 Singles
Min 3 – 30 Sec plank hold

*Score total calories completed

C) Foam Roll
– IT Band
– Lats
– Glutes

A) In teams of 2 Perform:
4 sets of
1 Person does a 4 point shuttle sprint while partner is holding a Push-up hold
Rotate so both partners complete 4 shuttle sprints and 4 push-up holds each.

2-3 min Shoulder stretch (Coaches choice)

B) Push Press
In 15-20 Minutes, establish a 1RM Push press

rest 2-3 minutes between each set. Try to find your max between 5-7 sets.

*Score heaviest successful lift

C) 4 sets of:
Bulgarian split squat x12 ea. leg
Weighted plank x45 sec

*rest as needed between sets

A) 1 set of:
250 m Row @85% effort
10 Empty bar Thrusters or PVC
10 Kettlebell swings
250 m row @95% effort
Shoulder stretch (Coaches choice, no more thna 1 min)

B) 14 Minutes

EMOM for 14 min
Odd – Nose to wall hold x20-30 sec
Even – Strict Toes to bar x5-10

*Scale nose to wall to angled wall climb hold or to push-up.
*Scale toes to bar to “Straight leg” leg lifts or Knee raises

C) 36 Minutes

For Time:
1000 m row

Then do:

4 Rounds of:
30 Kettlebell swings (53/35)
15 Thrusters (95/65)

*Score total time

A) 1 Set of:
10 Samson stretch lunges
10 Air squats (Feet together)
10 Groiners (2 sec pause on each step)
10 Air squats (Feet in sumo stance)
10 Super mans (2 sec pause at top of each)
10 Air squats (Neutral stance)

B) Back Squat
In 15 minutes, establish a 1RM Back Squat
**Rest 2-3 min between each set. Try to find your max in 5-7 Sets

C) 5 Sets, each for max reps of:
30 Second max Burpee
rest 2 min
30 Second max Box jump
rest 2 min

*Score total burpees completed and total box jumps completed separately.

WOD

Mobility: Dynamic warmup and group stretch

WOD: 15 Minute AMRAP
– 10 KettleBell Swings (55/35) Rx+(70/55)
– 10 V-Ups
– 10 Burpees
– 30 Double Unders