WOD: P1. Back Squat 5-4-3-2-1. use sets as warmups to 1 rm. 55-100+%. P2. Partner sled pushes 25m. 1 min. on x 1 min. off x 10 min. total. (light-moderate load, fast foot turnover)2-3 person teams, P1 pushes down, P2 pushes back, P3 pushes down…etc. 100% effort!
‘Manion’-ish. Teams of 2: 3 rounds (each person) for time: Partner 1 runs 400m; while partner 1 is running, partner 2 is completing AMRAP of back squats (95,135#) ~40-50% switch partners and complete the same work load.
WOD: ‘Ryan’ 5 Rounds for time: 25-30 min range MAX. 7 Muscle ups (bar or rings) *Scale to 14 CTB pullups or just chin over bar pull-ups 21 Burpees (1′ above max standing height reach) *use pull-up bar or top of rings for height on jump
Skill: P1-5. WOD: P1. Deadlift: Warmup- 3@40-50, 3@50-60, 3@60-70%. Working loads- 5@75%, 3@85%, 1+@95%. P2. 5-10 min. of POST hamstring/hip mobility (MANDATORY)
WOD: 3 Rounds: 10 back squats from rack (body weight or scale to ~60% of 1 rm.), 15 Dips (same as last week), 20 box jumps (20,24”)
Skill: P1-5. WOD: P1. Shoulder Press: 5-4-3-2-1. Use sets as warmups to 1 rm. 55-100+%. P2. Tabata hollow body box/bar/ring holds. 20 seconds on x 10 sec. off x 8 rounds. 4 min total.
WOD: Run 3 x (200m, 400m, 600m) recover 1:1 work/recovery ratio Post times for each distance. (re-test) *modify or scale to rowing if needed: 250,500,800m.
10a. Oly lifting. Snatch 11a. Team WOD. ‘Jerry‘: Run 1 mile, row 2k, Run 1 mile. *2 person teams, partners run together, share work on the rower, then run together.
WOD: P1. Back Squat Working Loads- 5@40%, 5@50%, 5@60% (Concentrating on positioning and SPEED out of the bottom) Skill: review dips briefly before going onto P2. P2. alternating tabata 20 seconds on x 10 seconds off x 8 rounds. Dips, abmat situps (8 total min.)
WOD: “Helen-tervals” Perform 5 rounds of Helen with a 2 minute rest between rounds. Total time includes rest. 1 rd = 400m Run – 21 KB Swings (35,53#) – 12 Pull-ups
