WOD

Make up day Skill/weakness practice

Conditioning  4 RFT 200m run 30′ KB front rack lunges 53/35 40 double unders 50 wallballs 20/14

Strength  Box Squat build to heavy 5 (control the decent down, touch, don’t settle and fire up squeezing butt) Olympic lift EMOMx10 power clean + front squat + jerk + jerk  

Strength Deadlift 8-6-4-2 increase weight each set Conditioning  21-15-9 deadlift 185/135 OHS 115/75

conditioning  800m run 20 TTB 35 OHS 115/75 20 pull-ups 35 dead lifts 115/75 20 knee to elbows 35 shoulder to over head 20 c2b 800m run

Conditioning  EMOMx24 min 1: 2 squat snatch build to heavy min 2: 3 rope climbs min 3: 10 cal bike

Make up day or work on skills/weaknesses!

Conditioning  Kelly 5 RFT 400m run 30 box jumps 24/20 30 wall balls 20/14  

Teams of 2 27-24-21-18-15-12-9-6-3 cal row thrusters 95/73 each member works to do each set solo 27 cal then 27 thrusters then switch other person does 27 cal 27 thrusters and continue down that workout

conditioning  1. For time 5–10–15–20–15–10–5 Overhead Squats (115/75lbs) Toes-to-bar 2. EMOM×6 8-10 calorie bike 8-10 ball slams 20/14 scale back calories if you are on bike more than 20-30 seconds in first round. This is an all out sprint the entire time.