TEAM WOD

Metcon (15:00 – 60:00) Team 10k Row; For time 10,000 meter Row Teams of 3 Each member will row 250m then switch Extra Credit Bandy Arm Pump 50-100 Pull Aparts 50-100 Face Pulls 50-100 Push downs 50-100 hammer...

DT

“DT” – 5 RFT 12 Deadlifts (155, 105) 9 Hang Power Cleans (155, 105) 6 Push Jerks (155, 105)

FOR TIME

“Wreckless” ; ForTime: 27-21-15-9 Toes to Bar 20 Calorie Assault Bike/Row 50’ Front Rack walking lunge (45, 35) Extra Credit Foam Roll/ Static Stretch

DOUBLE DECKER

“Double Decker” , 15min AMRAP 15 Power Snatch (75, 55) 30 double Unders 15 Wallballs (20, 14) 30 double Unders

SUGAR DADDY

  “Sugar Daddy” (Cap of 15:00) 21-15-9 Deadlifts (225, 155) 400m Run

MURPH

Metcon “Murph” 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run Extra credit Foam roll and hydrate!

Strength DB Cross Body RDL 4×8-10 Banded Glute Bridge ISO 4×20-30 seconds Calf Raises 4×12-15 @ 1230 Metcon 21-15-9 For Time Pull Ups Deadlifts (225, 155) Extra credit Foam roll and Hydrate for...

Metcon 1) Kettle Bell Madness 10 minute AMRAP 200 m Run 50 KB Swings 50 SDHP 50 Goblet Squats 50 KB Press 2) 4 Corners 3 rounds of 45on/15 off Burpee Push up Jump squat Mountain climbers Move from corner to corner by either bear crawl or broad jump Extra credit Wall...

3 Rounds for time

Strength Tempo Ring Row 4×8-10 @ 1233 Alt. DB Bench press 4×16-20 (Total) Plank March 4×20-30 seconds Metcon 3 RFT 15 Hang Clean (115, 75) 10 S2OH (115, 75) 5 OHS (115, 75) Extra credit Banded Pull Apart x 100 Banded push down x...

5 ROUNDS

Strength Split Squats 3×8-10 ea leg AHAP Barbell bent over row 3×12-15 AHAP Side plank 3×20-30 seconds ea. Side Metcon 5 rounds, 40seconds on/20 seconds off Calories Bike/Rower Kettle bell swing Double unders Goblet squats Extra credit Foam roll extra...