WOD

Double Unders + Rowing

Metcon:
In a 30 Minute Window with a partner:
400 Double Unders
Remaining time: Max Distance on the Rower
*Score = total distance completed

Finisher:

4 Rounds of 30s work/30s rest:
1a) Side Plank (15s each)
1b) Banded Pull-aparts x Max Reps

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Gymnastics Endurance + KB Snatches, Burpees, Running

Skill: Gymnastics Endurance
1a) Handstand Push-up: 3 x submax (any style). Rest 45s.
1b) Strict Pull-ups: 3 x submax: Rest 45s.
     Set #1: Wide Grip, Pronated
     Set #2: Shd width Grip, Supinated Grip
     Set #3: Close Grip Supinated Grip

Metcon:
AMRAP 12:
20 KB Snatches (24,16)
10 Burpees
200 Meter Run

Recover:

5 Minutes of Parasympathetic Breathing

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Partner WOD: wallballs, burpees, rope climbs

Metcon:
Partner WOD 30:00 AMRAP:

20 wallballs (20,14)

20 burpees

2 rope climbs

**partners can split work up as desired

Recovery:
”Recovery at an easy pace”
2:00 Jog
2:00 Bike
2:00 Row
2:00 Foam Rolling

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Back Squats, Inverted Rows, Kettlebell Swings

Strength:
1) Back Squats: 3 x 3 @80%, 3 x 2 @85%. Rest 2:00

2) Inverted Rows, Pronated Grip: 4 x 10 w. 1 count pause at the top of each rep. Rest 90s

Metcon:
For Time:

21-18-15-12-9-6-3
KBS (70, 53)
*All sets must be done UB.

Accessory Work: ABS
Flutter Kicks (2 count): Max Reps in 5:00

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Field Day

”Field Day”
1) Max Distance Broad Jump: 3 Attempts
*Max Alactic Capacity.
2) Max Wallballs in 90s:
*Max Lactic Capacity
3) Max Distance Run in 12:00 or Calories Rower/Bike/or Ski Erg
*Threshold Test
4) Max Rope Climbs in 2 Minutes
or Ground to Standing with Rope.
*Max Grip/Upper Pulling
5) Max Sit-ups in 60s.
*Hip Flexor/Abdominal Endurance Test
6) Max Burpees in 60s

Partner UP & record each other’s scores

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Hero WOD Jack

Metcon: 
Hero WOD Jack

20:00 AMRAP of:

10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jumps (24, 20)

Accessory Work:
1a) Tate Presses: 3 x 15. Rest 30s.
1b) Banded Plank Rows: 3 x 10 ea. Rest 30s.

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Box Squat, Deadlift, Run

Strength:
Low Box Back Squat: EMOM 6:00 x 2 reps @ 70%
      2.  Deadlift (Touch & Go): 3×3, Rest :60
Metcon:

5 Rounds for Time:

10 Deadlifts (225,155)

200 meter run

10:00 Time cap

Accessory Work:

Accumulate 100-150 Banded Face Pull Aparts

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Floor Press, Run, Farmer Carry

Strength:
Close Grip Floor Press: 10, 8, 6, 4 reps 

Up in weight each set, Rest :90

Metcon:
5 Rounds of:

Max 50 meter shuttle runs in 2:00

100 meter Farmer Carry (70,53)

Rest :60

Accessory Work/Pulling:
Double Kettlebell Row 4 x 8, Rest :60

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Squat Clean & Jerk, Power Clean, Front Squat, Burpees

Strength:
Squat Clean & Jerk: 5 x 2, Rest :90

Metcon:
For total time:

30 Front Squats (155, 105)
30 Lateral Burpees

Rest 7:00

30 Power Cleans (155, 105)
30 Lateral Burpees

Compare to 5/24 score!

Core:
Hollow Hold: 1/2 Tabata

4 x :20, Rest :10

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Push Press & Accessory Work

Strength:
Push Press: 8-10 sets up to 1RM, Rest 2-3:00

Metcon:
Not for time:
30-20-10
DB Renegade Rows (total)
DB Push Press Alternating Arms (neutral grip) (total)
DB Hammer Curls
*Use the same weight for all 3 movements.
Then,
100-75-50
Banded Pushdowns
Banded Pull-aparts

18:00 Cap

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