WOD

Skill Work: Rowing, Hollow Rocks, Double Unders, Bike

SKILL Rowing Skill Work: Spend 10 Minutes Working on refining skills.
METCON
EMOM 25:
Minute 1: 40s Max Reps Hollow Rocks
Minute 2: 40s Max Calorie Row
Minute 3: 40s Max Double Unders
Minute 4: 40s Max Calories Bike or Ski Erg
Minute 5: Rest
EXTRA CREDIT BP Bodybuilding Complex:
Down the Rack DB Hammer Curls x submax reps each set of DBs
*Between each set complete 15 DB Rolling Triceps Extensions

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Today’s PARTNER WOD: STATION STYLE

METCON 
5 Rounds x 60s each station with a partner:
1) Wall balls (20, 14)2) SDHP (53, 35)3) Row for Calories4) Ground to Overhead with a plate (45, 25)5) Front Rack Carry (53, 35)
6) Rest x 60 seconds
*Score = total reps*Split into 30s of work per athlete

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Today’s WOD: Hang Power Clean, Chin Ups, Running, Inverted Rows, Bench Press

METCON 
For time:
9-8-7-6-5-4-3-2-1 Hang Power Cleans (135, 95)Strict Chin-ups. *200 Meter Run after each set. 20:00 Cap
STRENGTH
1a) Inverted Rows, Supinated Grip: 3 x 12. Rest 30s.
1b) DB Neutral Grip Bench Press: 3 x 12. Rest 30s.
EXTRA CREDIT 
Banded Facepull-aparts: 5 Minutes of Max Reps. Rest as little as possible.
*Every time you stop, complete 10 second hollow hold

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Today’s WOD: Skill Work: Handstand Holds, Air squats, Burpees

SKILL 
EMOM 10:
ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps)
EVEN Minutes: 20s Handstand Hold
METCON
EMOM 10:
ODD Minutes: 15 Air Squats
EVEN Minutes: 15 Burpees
EXTRA CREDIT
EMOM 10:
ODD Minutes: 10 X-Band Walks Left + Right
EVEN Minutes: 10 Strict Push-ups

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Today’s WOD: Push Press, Push Jerk, Split Jerk, Double Unders, Plank Touch Push Up, Hang Power Snatch, Toes to Bar

STRENGTH
Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s.
METCON
AMRAP 15:
40 Double Unders30 Plank Touch Push Ups (12′)20 Hang Power Snatch (75, 55)10 T2B5/2 Ring Muscle Ups
EXTRA CREDIT
Banded Triceps Complex–
Supinated Grip Pushdown (median head of triceps) x 90s Max Reps–
Neutral Grip Pushdown (lateral head of triceps) x 90s Max Reps–
Overhead Extension (all three heads + anconeous) x 90s Max Reps
*Denote TOTAL number reps complete

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Pull Ups, Rowing, Barbell Rows, Push Press, Barbell Curls

STRENGTH
 Strict Wide Grip Pull-ups: 4 x 5-6. Rest 90s.– Perform all sets with one weight or Bodyweight
.– Use ”Fatgripz” if possible
METCON With 10 Minutes on the clock:Row 1k. With the remaining time: AMRAP:20 Barbell Rows (95, 65)10 Push Press (95, 65)
EXTRA CREDIT Barbell Curls: 3 x 10. Rest 60s.

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Partner WOD: Farmer Carry, OH Walking Lunges, Ground to Overhead, Hollow Rocks, Box Jumps

METCON
 In teams of 2:
For time:
400 Meter Farmer Carry (70, 53)100 Walking OH Lunges (45, 25)300 Meter Farmer Carry 100 Ground to Overhead with a plate (45, 25) 200 Meter Farmer Carry 100 Hollow Rocks 100 Meter Farmer Carry. 100 Box Jumps w. step down (24, 20). 30:00 Cap
EXTRA CREDIT Single Leg Glute Bridge: 3 x 15 ea. No rest – perform all work on left leg then right leg alternating until all sets are complete.

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Floor Press, Toes To Bar, Push Ups, Running

STRENGTH 
1) Close Grip Floor Press: 5 x 4 @75% of 4/26. Rest 90s.
2) Strict T2B/Push-up Warm-up x 5 minutes.
METCON
AMRAP 16:
10 Strict T2B10 Push-ups 400 Meter Run
Rx+:(Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups)
EXTRA CREDIT
1a) Banded Facepull-apart: 4 x 15. No rest.*Hold end range for a 1 count
1b) Banded Pulldowns: 4 x 30. No rest. *Complete all reps explosively – no pause*Alternate back and forth until sets are complete.

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Front squat, Power Snatch, Burpees

STRENGTH 
1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00– Build to a 3RM.
2) Metcon Prep: Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s.
METCON 
”James B”
4 RFT:15 Power Snatch (75, 55)15 Burpees Over the Bar
9:00 Cap
EXTRA CREDIT
Single Leg Banded Hamstring Curls x 5 Minutes Max Reps alternating legs.

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