HEADS OR TAILS – PARTNER WOD

A) WOD:

AMRAP 30 w/ a Partner:

Heads / Tails

Row 500 Meters / Run 400 Meters
10 Power Clean & Jerks / 10 Power Snatches (115/75)
100 Wall Ball Shots (20/14) / 100 Goblet Squats (53/35)
10 Power Clean & Jerks / 10 Power Snatches
80 Toes to Bar / 80 Medball Abmat Situps (20/14)
10 Power Clean & Jerks / 10 Power Snatches
60 Burpees/ 60  Push-ups
10 Power Clean & Jerks / 10 Power Snatches
40 Box Jumps / 40 Box Jump Overs
10 Power Clean & Jerks / 10 Power Snatches
200 Meter Farmer's Carry (53s/35s) / 200 Double Unders

*Split work however you like, but only one athlete works @ a time

B) Hamstrings:

Accumulate:

150 Double Leg Banded Leg Curls

"JACK"

A) MetCon Prep/Warm-up:

2 Rounds of:

10 Push Press
10 American KBS
10 Box Jumps
– Rest 60s –

B) WOD:

"Jack"  

AMRAP 20:

10 Push Press (Rx = 115/75, S = 95/65, 75/55, 65/35)
10 American KBS (Rx = 53/35, S = 44/26, 35/26, Russian Swings)
10 Box Jumps (Rx = 24/20, Lower Box, Step-ups)

*Last performed on 5/11/18

C) Accessory Work:

3 Rounds of:

a) 15 Tate Presses
– Rest 30s –

b) 10 Banded Plank Rows each
– Rest 30s –

LOW BOX SQUATS/TNG DEADLIFTS & "SANDSTORM TASK DOMAIN"

A) Strength:

1) EMOM 6:

2 Low Box Squats (Moderate Stance) @ 70%
– If possible, use bands or chains and drop to 60%

2) EMOM 3:

3 TnG Deadlifts
– Build up to a moderate/heavy weight to prepare for the MetCon

B) WOD:

"Sandstorm Task Domain"

5 RFT: (10:00 Cap)

10 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
200 Meter Run

C) Upper Back:

Accumulate:
100-150 Banded Face pull-aparts

GYMNASTICS SKILL WORK & EMOM 25

A) Skill:

Gymnastics Skill Work

3 Rounds for Quality:

10s L-Sit Hold
10s Ring Support
20s Handstand Hold or Handstand Walk

B) WOD:

EMOM 25:

Min 1: 1 Turkish Get-up each arm (53/35)
Min 2: 10 Goblet Squats
Min 3: 100 Ft. Double KB Overhead Carry (53s/35s)
Min 4: 10 Burpees
Min 5: 5 Strict Pull-ups (S = Band Assisted, 10 Ring Rows w/ slight pause)

C) Recovery:

5:00 of Light Foam Rolling

CLOSE GRIP FLOOR PRESS & 5 ROUNDS OF…

A) Strength:

1) Every 1:30 X 4: 

Close Grip Floor Press
-Set 1: 10 reps
-Set 2: 8 reps
-Set 3: 6 reps
-Set 4: 4 reps

– Build to a moderate weight, adding each set

B) WOD:

5 Rounds of:

2:00 Max Calories on the Rower or Assault Bike
100 Meter Farmer Carry (70s, 53s)
– Rest 60s – 

*Score = Total Calories

C) Lats:

Every 1:30 x 4:

8 Double KB Rows 

(SQUAT) CLEAN & JERK & "GAMEDAY"

A) Strength:

Every 1:30 x 5:

2 (Squat) Clean & Jerks
– Build to a challenging set or focus on technique

B) WOD:

"Gameday" – Last Done 5/24/18

For Total Time:

(8:00 Cap)
30 Front Squats (Rx = 155/105, S = 135/95, 115/75, Goblet Squats)
30 Lateral Burpees (S = Regular Burpees)

– Rest 7:00 –

(8:00 Cap)
30 Power Cleans*
30 Lateral Burpees

*Sub Deadlifts (135/95) for Power Cleans if needed

Score = Splits for each section

C) Core:

4 Rounds: (20s Work/10s Rest)

Hollow Hold

"BALLS OUT"

A) WOD:

"Balls Out"

In 34:00 w/ a Partner:

Run 4 Miles
Remaining Time:
Max Wall Ball Shots (20/14)

*Split as desired w/ 1 athlete working at a time

Score = Total Wall Ball Shots

PUSH PRESS 1RM

A) Strength:

1) Push Press 1RM 
– Rest 2:00 between heavier sets
– Beginners (5 x 5), adding weight if form permits

2) MetCon Prep:

2 Rounds of:

5-6 reps of each movement to determine weight to use

B) WOD:

Not For Time: (18:00 Cap)

30-20-10

DB Renegade Rows (total)
Alt. DB Push Press (neutral grip) (total)
DB Hammer Curls

*Athlete choice of weight, but use the same weight for all 3 movements

– Then –

100-75-50

Banded Pushdowns
Banded Pull-aparts

*Score = No Score

C) Recovery: (After Class)

5:00 of Light Foam Rolling

LOW BOX SQUATS/SUMO DEADLIFTS & "ICEBREAKER"

A) Strength:

1) EMOM 8:

2 Low Box Squats (Moderate Stance) @ 65%
– If possible, use bands or chains and drop to 55%

2) EMOM 4:

3 Sumo Deadlifts @ 65%
– Reset on each rep

B) WOD:

"Icebreaker"

AMRAP 7:

4 (Squat) Cleans (Rx = 185/125, S = 135/95, 115/80)
40 Double Unders (S = 40 DU Attempts, Single Unders)

Rx+ = (225/155)

Alternate WOD:

For Time: (7:00 Cap)

10-8-6-4-2

Goblet Squats
Squat Thrusts
*30 Single Unders after each set

C) Hamstrings + Obliques:

Accumulate:

150-200 Banded Leg Curls each
100 KB Side Bends (50 each) (banded side bends if possible)

*Superset the two, completing big sets of curls (50-75 per set)

AMRAP 25 & CLASS CHALLENGE

A) WOD:

AMRAP 25 w/ a Partner:

Row 500/400 Meters or 21/18 Calorie Assault Bike
100 Ft. Front Rack KB Carry (53s/35s)
100 Ft. Double KB Overhead Carry

*Split in half w/ 1 athlete working @ a time

B) Extra Credit:

Class Wall Sit OFF

*Who can go the longest?