Strength: Bent Over Row 3x10-12
WOD: 5 Rounds for Time
250 Meter Row
10 HSPU
5 Bar MUs
REC: 30 V-Ups
Strength: Bent Over Row 3x10-12
WOD: 5 Rounds for Time
250 Meter Row
10 HSPU
5 Bar MUs
REC: 30 V-Ups
Strength: Squat Snatch 2 reps on every :30 for 8 Minutes
WOD: 12 Minute AMRAP
800 Meter Run, then
1 Muscle Up
1 High Box jump (38/32) (set 2 #45 bumper plates on the 30" box for 38 and 1 #15 bumper on the 30 inch box for 32")
2 Muscle Ups
2 High Box jumps
3,3
4,4 and so on...
REC: Shared 2k Rowing Challenge. Coach will have the liberty to set up even teams, whether that's teams of 2, 3 or more based on how many people are in class. Coach will do their best to create evenly able teams as well. First team done does 6 burpees, second team done does 9 burpees, 3rd team done does 12 burpees and so on (increasing by 3 reps) until all the teams are done. Every Second Counts!
Strength: Strict/Weighted Ring Dips 5x8-10
WOD: For Time
Row 500 Meters
Bodyweight Bench Press 30 Reps
Row 1k
Bodyweight Bench Press 20 Reps
Row 2k
BW Bench Press 10 Reps
REC: KB Windmills - 2 sets each side of 15 reps each.
Strength: Bench Press 5x5
WOD: 20 Min AMRAP
500 M Row
10 KB Snatches each arm
15 Box Jumps (24/20)
REC: Foam Roller