In teams of 2 complete,
3 rounds for time:
100 Plate Ground to Overhead (45/35) , 2 x 200 meter run each (relay style)
EMOM for 12 Minutes
Even Minutes: 30 Double Unders
Odd Minutes: 10 Renegade Rows w/ Pushup
100 m walking lung
50 ab mat sit ups
40 step ups 20″
20 kte
10 broad jumps
3 min rest then
4-2-1 erg interval
4 min fast; 2 min recovery paddle (embedded drill progression)
2 min fast; 1 min recovery paddle
1 min fast; 30 sec recovery paddle
2 min fast; 1 minute recovery paddle
4 min fast…DONE
2-3 Rounds for Time
20 Power Cleans (135/95)
20 Front Squat (135/95)
20 Kettle bell Swings (53/35)
At the top of each minute perform two bar facing burpees.
Day 1: Long Interval
2 x (1 m, 1200 m, 800 m) Recover at least 4 minutes between each interval.
Day 2: Tempo run
60 minutes @85% 5k pace
6 MIN AMRAP
200 M Run
12 V-Ups
2 MIN REST
6 MIN AMRAP
200 M Row
12 Ring Dips
2 MIN REST
6 MIN AMRAP
200 M Run
12 T2B
A four letter word starting with F…
See you at the box 🙂
Every 75 seconds for 10 rounds:
2 Deadlifts
2 Powercleans
2 Squat Cleans
Then….surprise Barbell Cashout!!!
“Upside Down Annie”
50-40-30-20-10
Abmat Sit Ups
Double Unders
*6 Handstand Push Ups after each completed round
Back Squat
6,4,4 @ 75, 80, 85%
Every 3 Minutes for 12 Minutes:
10 Back Squats (135/95)
300M Erg SPRINT
Skill focus: pulling low and high; team cadence
WOD-Angry Helena
3 rounds
200 m run with jumprope
21 pull ups
15 kb swings
15 box jumps
50 m prowler push
For Time:
5 Hang Snatch
10 Overhead Squats
15 Burpees
20 Pull Ups
25 V-ups
30 Box Jumps(24/20)
25 V-ups
20 Pull Ups
15 Burpees
10 Overhead Squats
5 Hang Snatch
Day 1-
Choose 3 drills to practice
3-4 x 1000 m with 3 minutes rest in btw. Each 1000 m piece you should pick up your speed at each minute of work so that gradually you close to 95% max speed
Day 2-
Warm up with 3 drills
8 x :20s on, :10s off, if possible use treadmill set at elevation grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed.
4 rounds on erg
5 minutes at 2:15/500 m pace
1 minute at sub 2:00/500 m pace
Then
5 rounds
5 OHS
5 lateral burpees
5 barbell rollouts
On Saturday, July 19th, we’ll be having TWO Saturday morning classes that will run 45 min each at 6:30 a.m. and 7:15 a.m. due to the L1 Seminar. We’ll see you there!