AAB or Rower 10 Calories
2 Rounds Cindy
AAB or Rower 10 Calories
1 Round Cindy
Then…
Accumulate 3 min of Elbow Plank Hold
For time:
30 Handstand Push Ups
40 Deadlift 185/135
50 Calorie Row
60 Bar-Facing Burpees
RX+ – Deficit HSPU 4in/2in & 225/155
28 min time cap
*1 Second penalty for each rep NOT completed
10 Min running clock
Run 100m
2 Wall Walks
4 Thrusters 45/35
6 Superman/B. Boats
8 Calorie Row
Perform 6 Push Press EMOM 10 min
*Find a weight that you can successfully perform 6 unbroken reps without setting the bar down.
Rest 3 min
Max Effort 1-Mile Run
3 @ 70%
3 @ 80%
Max reps @ 90%
*post your 90% effort
2 Rounds
3 min EMOM
15/12 Calorie Row
Rx – Air Assault Bike
Immediately into:
3 min EMOM
5 Front Squats 155/110
Rx+ – 185/135
Immediately into:
3 min EMOM
15 Toes 2 Bar
This is an EFFORT workout today. Find loads, reps and progressions that will challenge you EMOM. It is NOT meant for failure. If you need to adjust mid-wod, please feel free to do so. Get to know yourself as you work through this.
400m Walk
*Stop every 100m and perform 3 cossack stretches each side. You’ll end this with the cossack stretches.
1/4 Deck of Death. Card deck will be divided into four piles. Each Group of athletes will complete their section of the deck.
Clubs: Hang Power Cleans (95#/65#)
Diamonds: Diamond Push-ups
Spades: D-Balls Over the Shoulder
Hearts: Burpee Broad Jumps
30 Squat Clean & Jerks for time @ 80% of your 1 rep max.
30 Squat Clean & Jerks for time @ 80% of your 1 rep max.
AMRAP 18 Minutes:
4 Muscle-Ups
50 Double-Unders
15 Deadlifts (135/95)
Substitute 4 Bar Muscle-Ups or 8 Chest to Bar Pull-ups for the Ring Muscle-ups
With 12 Minute Running Clock
20m Walking Lunges
2 Cossack Stretches to each side (https://www.youtube.com/watch?v=Xkw-BwOf4fw)
20 Ab Mat Sit-ups
10 Calories on AAB
Every :30 seconds for ten rounds (5 minutes total)
Sprint 10m
10 Rounds
Each Round for Time
10 Back Squats (135#/95#)
100m *Sprint*
Rest 30 seconds
*At the coaches discretion, athletes that are not running hard enough will be turned around to run again harder. If the athlete doesn’t run harder this process could painfully repeat itself.
**Sub 10 Calories on the AAB for the sprint, with the same possibility for the coach to make the athlete repeat the 10 calories if the coach doesn’t believe the athlete is in “sprint” mode.
Couch Stretch Each Leg 1 Minute
Wall Hamstring Stretch 2 Minutes (on your back)
