Buy in:
Max Ring L-Hold
WOD:
Pullup Ladder EMOM high as you can go
Burpee Ladder EMOM high as you can go
Cash out:
Tabata Squats
Mobility:
Banded hamstring mobility and lacrosse ball chest
Strength:
2,2,2,2,2,2 E2M Back Squat
3,3,3,3,3 E2M. Floor Press
WOD:
90 Second Med Ball Slam AMRAP. (20/12)
Ball must be slammed on mat and must completely stop at the bottom of the movement or no rep. Once 90 seconds is up go directly into 250 meter sprint. Combine reps and time.
WOD:
15 min AMRAP
4 Deadlifts (275/185)
6 HSPU
25 Unbroken Double Unders.
(if you dont complete 25 unbroken you have to start again till you get 25 unbroken double unders in a row.)
Scaled version is single unders
Buy in:
500 meter row ME(max effort)
WOD:
Partner up and have a counter
“Fran”
Three rounds
21-15- and 9 reps, for time of:
95 pound Thruster (Women 65)
Pull-ups
Buy in:
20 Ring dips
500 Single unders
10 HSPU
Mobility
Banded shoulder stretch
Floss Hamstrings
Strength:
Hang power clean 3 EMOM for 6 Minutes
WOD:
3 Rounds
15 Box Jump (24/20)
15 Hang Power clean (155/110)
Post WOD:
Roll lower back and calves
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