WOD 10-3-18
Warm Up
3 min row
30 stroke pyramid
10 min rest / stretch before 2k
WOD
2 K Time trial
Skills
EMOM 16 min
1 min – Strict Pull up / weighted pull up / MU / negatives
1 min – Pistols, or Pistol Progressions
Warm Up
3 min row
30 stroke pyramid
10 min rest / stretch before 2k
WOD
2 K Time trial
Skills
EMOM 16 min
1 min – Strict Pull up / weighted pull up / MU / negatives
1 min – Pistols, or Pistol Progressions
Warm Up
600 meter row or run
10 PVC thrusters
5 PVC overhead squats
20 singles
Rig calf stretch
standing hamstring stretch
CORE
PVC Shoulder Series
Snatch Tech
CORE
10 Side Toe Taps
30 Hollow Hold Flutter Kick
30 Superman Flutter Kicks
1 push up to cobra to DD
For Time
4 Rounds
1 Building run
10 burpees over bar
10 snatches
20 DU’s
-2 min rest-
Rx 65 / 95
Rx+ 85 / 115
M 45 / 75
Warm Up
500 meter row
then
3 X
10 on
10 off
or
400 meter run
then
200 meter sprint
2 X
Stork walk >
bear crawl <
30 sec hollow hold
30 sec superman
2 X push up to DD to Sampson stretch
Assessment
Max Wall Sit
WOD
For Time
1500 meter row
15 deadlifts
15 HSPU
1000 meter row
10 DL
10 HSPU
500 meter row
5 DL
5 HSPU
Rx 185 / 275
M 135 / 205
WOD
Class WOD will be determined by size of class, and how many people want to sprint or do steady state for meters.
#1
Row at steady state 70% for max meters, for the entire class, or until your butt falls asleep (whichever comes first)
#2
Team sprint for meters, alternating 2 min sprints at about 90% for max meters. Team size determined by number in class and ERG availability.
Warm Up
Building run
lunge across floor
Building run
bear crawl across floor
Building run
zombie walk across floor
Tech all movements
group stretch
WOD
For Time
20 Synchro Plank Claps
60 wall balls
600 meter row
40 box step overs
40 knee ups
40 shoulder to overhead (2 KB’s)
40 KB Swings
20 Synchro burpees
Intermediate 20 / 14, 35 / 53
Novice 14 / 10, 44 / 26
Rx 20 / 14, 24″/ 30″, T2B, 35 / 53
One person works, one rests, split reps as needed
3 Min AMRAPS – 3 Person Teams – 2 ROUNDS
Station #1 (3 minutes of work)
-1 minute rest and transition-
Station #2 (3 minutes of work)
-1 minutes rest and transition-
Station #3 (3 minutes work)
PART A
PART B
-1 min rest and transition-
REPEAT!!!!
ORDER OF EVENTS:
Station #1 to Station #2 to Station #3 Part A
then back to
Station #1 to Station #2 to Station #3 Part B
Skill
Clean Pulls 3 X 5
Pause cleans 3 x 5
Skill work with light weight or the empty bar
CHIPPER FRIDAY!!
For Time
20 Dips
20 Squat Cleans
200 DU’s
Rx 95 / 135
Rx+ 115 / 175, MU to dips
M 65 / 95
TABATA #1
2 x Row 8 min total
TABATA #2
2 x S2O and Evil Wheel
1 min Shoulder to Overhead
Rx 75 / 105
Rx+ 95 / 135
M 45 / 75
1 min Evil Wheels
WOD
1000 meter row time trial
Strength / CORE
Bench Press
10
8-8
6-6-6
between each set of Bench Press
30 sec Enterprise
CORE
AMRAP 10 min
20 Oblique band twists
10 OH KB sit ups
20 sec R plank
20 sec L plank
20 sec back plank
WOD
AMRAP 16 min
500 meter row
10 Burpee pull up
20 air squats
30 Kettle Bell swings
Rx 35 / 53
Rx+ 53 / 70, C2B
M 26 / 35