1) Hip circle work

 

2) Crossover symmetry

 

3) EMOM 10

1 strict pull-up with max weight

 

4) Make-ups/open gym

WU:

2 rounds:

10 good mornings

10 sit-ups

5 inch worms

 

Strength:

Find 1RM deadlift

 

Cond:

"Villian Partner WOD"

5 rounds

1/2 lap

ME plate burpees

*Your partner is not your friend. Today, they are your opponent. While one partner runs a lap, the other does as many burpees as possible. The score will be the number of burpees you complete during your partner's runs. That means you do not want to take too long or your partner will score more burpees!

WU: 

2 rounds:

30 sec. handstand hold

15 ring rows

5 pull-ups

 

Strength:

Find 1RM strict press

 

Cond:

For time:

Row 500m

50 thrusters

50 ab-mat sit-ups

50 DB OH lunges

Run 1 lap

 

RX: 75/55, 50/35

S1: 55/45, 35/25

S2: 45/35, 25/15

WU:

3 rounds

10 PVC snatches

10 air squats

 

Strength:

Find 1RM back squat

 

Cond:

"Isabel"

30 snatches

 

RX: 135/95

S1: 95/65

S2: 65/35

"Villian Partner WOD"

5 rounds

1/2 Lap

ME Plate Burpees

*Your partner is not your friend. Today, they are your opponent.

While one partner runs a lap, the other does as many Burpees as possible.

The score will be number of burpees.  That means, you do not want to take too long running or your partner will score more burpees.  Good Luck!!