WU:

2 mins

Burpees

 

Strength:

Deadlift 5 x 5 @ 85% of 1RM

 

Cond:

3 rounds

50 seconds on, 10 seconds off

ME T2B

ME thrusters 75/55

ME row

 

S1: Knee ups, 55/45

S2: V-ups, 45/35

 

Hip support

1) Lateral steps with hip circle

2) 5 x 5 seconds banded hip flexion, each side

3) Seated hip rotations- 5 with arms, 5 without arms, 5 with extention

 

Shoulder support

1) 3 rounds of:

10 Scap Pull ups

10 Scap Push ups

10 Scap Body rows (rings or barbell)

10 Scap HSPU (pike on ground for scale)

 

Open Gym

WU:  

100 DU/SU

30 sit ups

30 Sumo DL high pulls

 

Cond: Partner WOD For Time

(break up evenly)

50-40-30-20-10

Hang Power Cleans

Lateral Burpees

 

RX 135/95

S1 95/65

S2 65/45 

 

WU: 1 Lap + 2 rounds of cindy

 

Strength: Strict Press

5×5 @ 85% of 1RM

 

Cond: 5 Rounds

Every round you have 2 minutes to complete

1/2 lap around building

ME Push ups

Then rest 2 mins…

 

 

RX: Chest Only

S1: Push ups on toes

S2: Push ups on knees

* Score = push ups

WU:  3×10 Wall balls unbroken

 

Strength: Back Squat

5×5 BS @ 85% of 1RM

 

Cond: "Karen"

150 Wallballs for time

 

RX 20/14

S1 14/10 or lower height

S2 Medball airsquats

1) Snatch Techique

 

2) Power Snatch single every 30 seconds for 20 rounds

 

RX 135/95

*Scale as needed to make 20 rounds

WU: 

500m row

 

Strength:

Deadlift 5 x 5 @ 83% of 1RM

 

Technique: Running technique

 

Cond: Interval sprints

4 x 100m

8 x 50m

12 x 25m 

WU: 

500m row

 

Strength:

Deadlift 5 x 5 @ 83% of 1RM

 

Technique: Running technique

 

Cond: Interval sprints

4 x 100m

8 x 50m

12 x 25m 

 

1) Hip circle work- lateral steps and hip extenstions

 

2) 50 soldier walks

 

3) 50 SOTS presses

WU:

Run 1 lap

 

Strength:

RDL 3 x 10

 

PU technique

 

Cond:

For time

30-20-10

SA OH lunges

Pull-ups

 

RX: 50/35

S1: 35/25

S2: 25/15