Protected: WOD/Blog

Conditioning:

2 Rounds (16 minutes)

1 min Max Effort Burpees

1 min off

1 min Max Effort Ski

1 min off

1 min Max Effort Row

1 min off

1 min Max Effort Bike

1 min off

Score = Total Cal/Reps

 

WOD – 8 Rounds of (16 min cap):

8 Power Cleans 60/40

8 Burpees over the bar

Strength/Skill: Squat Snatch build to 3 sets of 2 reps (reset after each rep)

 

WOD: 25 minutes

Tabata STOH 45/30

Rest 3 minutes

Tabata chest-to-bar pull-up

Rest 3 minutes

Tabata push-up

Rest 3 minutes

Tabata hang power snatch 45/30

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Score = Total combined reps

Teams of 3:

12 min EMOM

1) 12 Cal Row

2) 12 Deadlift 90/60

3) 12 Box Jumps

5 min rest

Teams of 3:

1500m Row for Time (8 min cap)

5 min rest

7 min AMRAP

7 Deadlift 90/60

7 Burpee BJ Over (Scale = Stack plates to accommodate lower jump height or Burpee over bar… try to avoid Step Ups unless injury dictates otherwise)

For Time (30 min Cap):

50 Squat Cleans 45/30

200m Run

50 Back Rack Lunges 45/30

200m Row

50 Hang Cleans 45/30

200m Run

50 Back Squats

200m Row

50 KB Swings

200m Row

 

Flex Friday Finisher:

6 min EMOM

  1. 20 Bicep Curls (just the bar)
  2. 20 Press Ups