WOD:

21-15-9:

- Overhead Squat (115/85)

- Burpees

- Pull-Ups

UGS:

4 Rounds of

- 15 Supermans

- 15 Hollow Rocks

E WOD:

6 x 2min ON, 1min OFF

Strength:

Press, EMOM, 10 x 3

WOD:

Tabatas (alternating) – score is combo of lowest number of box jumps and lowest number of push-ups

- Box Jumps

- Push Ups

Skills: BOF and Partner Fall

E WOD (should take 25-30 minutes):

6 x 400m

Never slowing more than 3s from best interval. Stop WOD once you slow more than 3s from best interval regardless of how many intervals completed. 2min recoveries.

Skills (15 min): Work same drills as Monday

Strength:

Back Squat, 12x2 (EMOM) at 60% 1RM

E WOD (takes about 5 min):

Time Trial – 2 x 200m with 1 min recovery

METCON:

5 Rounds of:

- 5 Push Press (115/85)

- 10 Ring Dips

- 20 Sit-Ups

UGS:

4 Rounds of

- 10 Hammer Strikes

- 10 Tire Flips

E WOD (takes about 20 min):

1 Min Ladder Run  -  1min on, 1min off, 1min on, 50s off, 1min on, 40s off, 1min on, 30s off, 1min on, 20s off, 1min on, 10s off, then go back up the ladder until you finish with 1min on, 50s off, 1min on

Skills:

Work on BOF, Posture, Lean Into Wall, and Back to Wall Drills

E WOD (should take 18 minutes):

3 x 3 min intervals with 3 min of recovery between intervals. Goal is to maintain the highest pace possible

Strength:

OHD Squat, 5 x 10

WOD:

- 100m Run

- 4 Rounds*

- 200m Run

- 3 Rounds*

- 400m Run

- 2 Rounds*

- 800m Run

- 1 Round*

*Each round consists of 10 Ring Dips and 10 Ring Rows