WOD

Strength: Deadlift.
A) Deadlift 5*5*5RM
B) Deadlift 5*5*90 5RM.
C+) Snatch Grip Deadlift 5*5*90% 5RM.

MetCon: Perform For time
200m Suitcase carry 32/24kg
30 Wall Balls
30 Cal Row
30 KB Swings 32/24kg
30 Goblet Squats
200m Suitcase carry

*Ask coach for scaling options.

 

Skill: DU/TU Practice
MetCon: 8 RFT
2 RMU
3 HSPU
4 Toes 2 Bar
5 Burpees
30 DU/10 TU

*Ask coach For Scaling Options

 

Endurance:

 

“Kalsu Light”

 

On the minute

(until you complete 100 reps of thrusters).

5 burpees

max rep thrusters 42.5/27.5 kg

Start with 5 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until you complete 100 thrusters.

Strength: Press

A) Strict Press 5*5*5RM
B) Strict Press 5*5*90% 5RM
C+) Push Press 5*5*90% 5RM

MetCon: 8 Rounds For Time
2 HSPU
4 Toes 2 Bar
8 Front Rack KB Lunges

A) Ask Coach For specific instructions.
B) Pike PU-K2E-16/12kg
C) HSPU-T2B-24/16kg
D+) Deficit (25/10kg bumper plate) HSPU – T2B- 32/24kg

 

Skill: Ankle mobility drills. (SMR/LAcrosse ball)

MetCon:

5 Rounds For Time

 

90 Seconds Jump Rope

 

50-40-30-20-10 Reps of:

 

Lunges

Push-Ups

Sit-Ups

Start each round with 90 seconds of jump rope (by ability: singles/DU/TU), then round one do 50 reps of each of the other movements. Do 90 seconds of jump rope again to start round two, then do 40 reps of each of the other movements, etc.

Ask coach for scaling options.

 

Endurance:

 

“Double Helen”

 

3 Rounds For Time

 

800 m Run

42 American KB Swings

24 Pull Ups