Part A:

Rowing Week #2

Rest 60 seconds between each round x 8

500/400m at the following paces:

Rounds 1- 3 at +4

Rounds 4, 5 at +2

Rounds 6 and 7 at 0

Final Round at -2

Part B:

Set your 6 rep max as 100% 1x8 at 60% 1x6 at 70% 2x5 at 80% 2x4 at 90%

1:15 On 1:00 Off X 5

8 Power cleans 135/95

8 Front squats

8 C2Bs AMRAP WBs

Rest 3 mins

1:15 on 1:00 Off x 5

8 front rack lunge steps 135/95

8 S2O

8 C2Bs AMRAP WBs

*Score is total WBs

Gym is closed, enjoy time with friends and family and we will see you on Tuesday at 6AM!

Alone or switching with a partner:

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

7 Pull-Ups

*30 min Cap

A: At 0:00

2 rds of 32/24 cal row 10 Burpees over the rower 10 C2Bs

B: At 10:00

4 RDS of 16/12 Cal row 5 Burpees over the rower 5 C2Bs

C: At 20:00

1 RDs of 20 C2Bs 20 Burpees over the rower AMRAP Cals until the 25 min mark.

*Score is time on A and B and Cals on C!

A: For time:

40-30-20-10 GHD sit-ups

4-3-2-1 rope climbs 40-30-20-10 DB snatch 50/35lbs

B: 10-20 minutes of pliability

Week #1

A: Establish a 6 rep max Then drop 20 % and perform a 3x6

B:Rowing Week #1

600/500m at your estimated 2km pace+4sec/500m.

Rest 90 seconds x 6

AMRAP in 4 minutes rest 2 minutes x 4 rounds.

20 WB,

15 deadlifts 185/125, 

10 ring dips

5 Strict HSPU

1:00 on 1:00 off minutes X 12 rounds -

7 FS squats at 135/105lbs

5 jerks

3 RMU

AMRAP DU

*Score is total DU

Every minute on the minute for 20 minutes complete:
Minute 1: AMRAP wall-ball shots
Minute 2: AMRAP Burpee box jumps overs 24"/20"
Minute 3: AMRAP power cleans at 115lbs.

Minute 4: AMRAP 5 C2B + 5 chest to deck push ups

Minute 5: Rest

24 min AMRAP

Row 100 cals

75 DB snatch 50/35

25 Sandbag cleans 150/100

Switch as needed with your partner.

10 RFT of

3 HSPU

6 Deadlifts at 225/155

12 Pull ups

24 DU

Complete the following work, 

200/160 cal row!

You have a 3 minute working window followed by a 30 sec rest. However before accumulating any calories you must buy-in every round with:

4 wall walks

12 T2Bs

8 burpees over the rower

A: On 90 sec x 10 test your 1 RM full clean

B: On the 2:30 x 6 test your 5RM back squat

C: Test your max reps in one set of strict pull ups or ring rows.

On the 2:30 x 10 Start with 2 of each. Each round go up by 1 on all movements. When you can no longer complete the round. Take a recovery round. Then start again with 5 reps and hold that for the remaining rounds.

Muscle up

Power Clean @ 135/95 lbs

Bar hop Burpee
Thruster

*final round completed plus additional reps on the next round

In 24 Minutes:

1831m Row

9 Rope climbs

30 chest to deck push ups

21 KBs 32/24kgs

1996m Row

AMRAP Double Under

20 rounds for time of:
2 power cleans 185/125
3 box jumps 24"/20"
4 chest-to-bar pull-ups

Partner -WOD
For Time

switching as needed

5 Rounds of 20 Backsquats (155/105)

2 Legless Rope climbs

20 SHSPU

20 Bar hop burpees

2 Legless Rope climbs

A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.

Rest 3 minutes then

B: 21-15-9 of Power cleans at 115/85 and ring dips

Rest 3 minutes

C: 21-15-9 Deadlifts at 115/85 and pull ups

In 3 minutes, complete: