WOD

A) Coaches Choice Warm-Up

B) On A Running Clock Perform:

8 Sets
20 Sec Max Burpee
rest 10 sec
20 Sec Max Cal Ski Erg
rest 10 sec
20 Sec Max Lateral Lunge, R
rest 10 sec
20 Sec Max Lateral Lunge, L
rest 10 sec

At the 18:00 Min Mark Do
5 Sets
30 sec Jump Rope (Double unders if able)
rest 15 sec
30 Sec Mt Climber
rest 15 sec

At The 27:00 Min Mark Do
3 Rounds For Time:
150ft Farmers Carry (53/35 ea.)
4 Wall Climb
20 Kettlebell Swing (53/35)

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
3 Mile Assault Bike
then do:
5 Rounds
14 DB Box Step Overs (24″x50lb/20″x35lb)
16 DB Power Cleans (50/35)
then do:
3000 m Row

*Only 1 athlete can work at a time:

A) Coaches Choice Warm-Up

B) 3 Sets
Banded Deadlift x8 @70% of 10RM

3 Sets
Deadlift x8 @95% of 10RM

*Banded deadlift set-up

C) “Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

A) 500 m Row
+
2 Sets
Walking High Knee Pulls x50ft
Crab Walk x50ft
PVC Pass Through x10
+
2 Sets
Half Kneeling Banded Horizontal Rows x15 ea.
Knee Banded Squats x10 ea. side
Single Leg PVC Deadlift x8 ea.

B) EMOM For 30 Min Do:
Min 1 – Sled Push x100ft (moderate load)
Min 2 – Ring Support Knee Tuck Hold x10 sec + Ring Dip x5
Min 3 – Landmine Thruster x6 ea. arm (45/25)
Min 4 – DB Push Press x15 (35/25)
Min 5 – Cal Row x15/12

*You can increase or decrease sled weight as you progress through your workout. Find a weight that gets challenging on the second half of the distance.

C) 6 Sets
Max Crunches x20 sec
rest 10 sec
Plank Hold x20 sec
rest 10 sec

Reminder: Ocean Row Indoor Rowing Clinic is this Sunday @12.
*Sign up on the board or speak with a coach today!!

A) 2 Min Row
+
3 Sets
Snatch Grip RDL x7
Snatch Grip Behind The Neck Press x7
High Hang Power Snatch x4
Overhead Squat x4

B) EMOM For 12 Min Do:
High Hang Snatch x2 w/3 sec pause in bottom

*Start with a light weight and increase as you see fit. Make this more technique focus than strength focus unless you technique allows you to increase the weight.

C) For Time:
50 Wall Balls (20/14)
30 Alt. DB Snatch (50/35)
50 Toes To Bar
30 Alt. DB Snatch
50 Wall Balls

A) Coaches Choice Warm-Up

B) 5 Sets
Horizontal Weighted Ring Row x4-6 @21×2
Single Arm Hang x10 sec ea.

*Place a plate on abdominals to add weight. Keep body tight and maintain a hollow position.

C) 5 Sets
40 Double Unders
30 Squats
20 Deadlifts (135/95)
10 Burpee Pull-ups
rest 4 min

A) 2 Min Foam Roll
+
2 Sets
Banded Scap Pull Aparts x20
Single Arm DB Sotts Press x8 ea.
Side Laying Thoracic Rotation x10 ea.
Push-up x3 @5155

B) 5 Sets
Bench Press x5 (Increasing)
rest 90 sec
Double DB Bent Over Row x12
rest 90 sec

C) For Time
2-4-6-8-10-8-6-4-2 Reps Of:
Burpee Box Jump Over (24″/20″)
Hang Power Clean (135/95)

A) Coaches Choice Warm-Up

B) 10 Rounds For Time Of:
5 Sand Bag Over Shoulder
50ft Sandbag Carry
25ft Single Arm Front Rack DB Walking Lunge, R (50/35)
25ft Single Arm Front Rack DB Walking Lunge, L
5 Handstand Push-ups