WARM-UP: 400m Run 2x: 10 Squats 5 Jumping squats 10 Push ups 5 Burpees 10 Lunge to instep Group stretch SKILL: Build to a heavy 1 rep squat clean (12:00) WOD: 10 Minute AMRAP 6 Squat cleans @ 70% of 1 rep max from skill 10 Ring dips Cash out: 3 X 12 Handstand shoulder
WARM-UP: Plyos 3:00 Group Stretch SKILL: Split into 6 equal teams (or less – we only have 6 bikes) 100 Calories on Bike for time (10:00 Cut) WOD: 15:00 to complete: 800m Run 15 Power Cleans (135/95) 20 Pull-ups 25 Box Jumps *Rest remainder of time *At 15:00 mark begin: For Time: 20 STO 40
WARM-UP: 6 Gym laps SKILL: Group Shuttle relay: *Split into 4 even teams (if possible). *Tag next person in line. WOD: Complete as a Team of 2: (35:00) 1000m Run 50 Thrusters (95/65) 50 Pull-ups 800m Run 40 OHSQ 40 TTB 600m Run 30 Power Clean 30 HSPU 400m Run 20 Power Snatches 20 Burpees
WARM-UP: :30 Drills (x2) Jumping Jacks Inch Worm + Push-up PVC Pass Throughs PVC Overhead Lunge Bar Hang WOD: OPEN WOD 16.1 20:00 AMRAP 25′ Overhead Lunge (95/65) 8 Bar Facing Burpees 25′ OH Lunge 8 Chest to Bar
WARM-UP: Everett Warm-up 5:00 group stretching WOD: Running Clock: 0-5:00 800m Run 5-10:00 3 Rounds: 10 FSQ (135/95) 10 Bar Facing Burpees 10-15:00 800m Run 15-20:00 3 Rounds: 10 STO (135/95) 10 CTB 20-25:00 800m Run 25-30:00 3 Rounds: 10 Power Cleans (135/95) 10 HSPU
WARM-UP: 400 M run Quick Plyos SKILL: For Time: (10:00) 500m Row (3:00 cut) 50 Ab Mat Sit-ups WOD: 20min EMOM Minute 1 & 2: 400m Run *rest reminder of 2:00 Minute 3: 10 Deadlifts (225/155) *or 50% of 1RM. Minute 4: 10-15 Burpees
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WARM-UP: Ladder Drills 2x’s :30 drills Good mornings Air squats Reach over head/between legs Push ups SL sit ups 2:00 Group Stretch SKILL: Every 2:00 for 10:00 Back Squat 10-8-6-4-2 Start at 60% 1rm and build up each set WOD: For Time w/ partner: (16:00) 4 RFT 30 TTB 20 Burpees to Plate 120 Double
WARM-UP: 400m Run Foam Roll (5:00) Monster band walks *band around ankles Laterally 2 x 20 steps each Forward/backward 2 x 20 steps each SKILL: 3 x 10 Vertical SB throws outside. *Take a SB and “granny” toss the ball as high as possible vertically (10:00) WOD: For Time: (22:00) 400 M Run 15 Burpee
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