WOD

A) 2 Min Foam Roll
+
2 Sets
Nose To Wall Hold x20-30 sec
Plate Loaded Front Squat x10
+
2 Sets
Cal Bike x10-12
Single Arm DB Tall Split Jerk x5 ea.

B) 6 Sets
Pause Dip Split Jerk w/5 sec hold in catch + Split Jerk
*Building

C) 3 Rounds For Time Of:
35 Wall Balls
25 Burpees
15 Deadlifts (225/145)

Reminder: 8am Cardio Class will be at
The Norman J. Levy Preserve

A) Coaches Choice Warm-Up

B) 5 Rounds For Time Of:
200ft KB Farmers Carry (53/35 ea. hand)
50ft Overhead KB Carry, R (53/35)
50ft Overhead KB Carry, L
10 Single Arm KB Suitcase Deadlifts, R (53/35)
10 Single Arm KB Suitcase Deadlifts, L
10 Single Arm Russian KB Swings, R (53/35)
10 Single Arm Russian KB Swings, L

C) 3 Sets
GHD Sit-up x12-15
Banded Knee Glute Walk x30ft ea. direction

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
2000m Row
*(500 m increments, one athlete at a time)
then:
10 Rounds
8 Hang Squat Cleans (135/95)
8 Shoulder To Overhead (135/95)
*(Each athlete completes 1 full round before the next person can start. Each person will complete 5 rounds each for a total of 10 rounds)
then do:
1600m Run
*(400 m increments, one athlete at a time)

A) Coaches Choice Warm-Up

B) 4 Sets
Hang Power Clean x3
*Building

C) “Pyramid Helen”
For Time
1,200 meter Run
63 Kettlebell Swings (53/35)
36 Pull-Ups
800 meters Run
42 Kettlebell Swings
24 Pull-Ups
400 meters Run
21 Kettlebell Swings
12 Pull-Ups

A) Foam Roll x2-3 min
+
2 Sets
Groiner w/Rotation x5 ea.
Star Push-up Hold x20 sec ea.
Squat Hold w/Single Arm Raise

B) AMRAP In 18 Min Of
50ft Overhead DB Walking Lunge (50/35)
15 DB Deadlifts (50/35 ea. hand)
20 Push-ups
50ft Overhead DB Walking Lunge
15 Games Standard Box Jumps (24″/20″)
3 DB Turkish Get-ups, R (50/35)
3 DB Turkish Get-ups, L

C) 3 Sets
Sled Step and Press x50ft
rest 1 min
Bent Over DB Row x20
rest 1 min

A) Coaches Choice Warm-Up

B) 3 Sets
Max Effort Frog Stand Hold
or
Nose To Wall Hold x45 sec

then do:

3 Sets
Single Arm Elevated Push-up x6 ea. arm (3-6″ riser)

C) 4 Sets, Ea. For Time Of:
10 Power Snatch (95/65)
20 Wall Ball (20/14)
50 Double Under
rest 3 min

A) 2 Sets
Alt. Samson Stretch Lunge x10
Banded Good Morning x20
Close Stance Squat x6 + Wide stance Squat x6
+
2 Sets
Hip Ext. x15
Pigeon Pose x3 sec hold x5 ea. leg
DB Wind Mill x6 ea. arm

B) Front Squat
60% x5
70% x5
75% x5
80% x5
80% x5
85% x5

C) For Time:
100 Thrusters (135/95)

*Perform 5 Strict Pull-ups everytime you put the bar down.

A) 2 Min Foam Roll
+
2 Sets
Nose To Wall Hold x20-30 sec
Plate Loaded Front Squat x10
+
2 Sets
Cal Bike x10-12
Single Arm DB Tall Split Jerk x5 ea.

B) 4 Sets
Jerk Drive + Push Jerk + Split Jerk x2
rest 90 sec
Double Overhead DB In-Place Lunge x6 ea. Leg
rest 90 sec

C) For Time:
10 Toes To Bar
30 Burpees
20 Toes To Bar
20 Burpees
30 Toes To Bar
10 Burpees