Strength: 15 min Front Rack Lunges 4 x 12 “DT”5 rds for time12 deadlifts (155/105) 9 hang cleans (155/105) 6 push jerks (155/105) Cap at 15 minutes
Tabata 1 push ups sit ups rest 2 min Tabata 2 push ups hollow rocks “Cored” 40-30-20-10 Burpees KBS (mod) Dubs ( x2 singles)
EMOM 12 *add weight at round 4&82 dl + 2 h.cl + 2 f. Sq. + 2 push jerk “Spring Loaded” AMRAP 99 thrusters (45/35) 30 dubs/60 singles
Strength: 20 min Behind head strict press 2 x 12 light2 x 10 mod light 4 x 20 hollow rocks “Chicken Tacos” AMRAP 10Asc by 2’s2 BBJO2 alt. DB sn. (mod/light) 2 push ups
Skill:Row form2000 m row for time Rest 10 min “Phrannie” 21-15-9KBS (mod) Goblet Squats *35 sit ups after each set of squats
9:30 AM 8 X ( 24 min total) in 2:30s athletes complete 10 push ups 10 goblet squats 10 box jumps remaining time max cal row :30 rest between rounds 10:30 AM Comp class with coach Katie
WOD #1EOMOM 10min 1) 15 wall ballsMin 2) 1-2 wall walks Rest at least 10 min to switch WOD #2EOMOM 10min 1) 20 KBSmin 2) 30 dubs (50 singles) Ca$h OutAccumulate 5 min of plank
AMRAP 6 asc b 2’s 2 cal AB 4 pl. G2OH Rest at least 10 min to move members and wipe down equipment WOD #2 AMRAP 6asc by 3s3 cal row6 plate squats holding it straight out from body.
Tabata x 2 -sit ups -bicycle kicks -Russian twists -plank 5RFT 20 KBS15 goblet squats 10 over kb burpees
WOD #1 10x of :30’s Max cal AB :20’s rest Rest at least 10 minutes to move members and wipe down equipment. WOD #2 10x of:30s max cal row :20s rest *score is lowest cal round for each machine.