With a partner

400M Run (together)
30 Clean and Jerks 135/95#
200 M Buddy Carry
8X Rope Climbs ( if no rope climb share 50 supine ring pull ups)
200m Farmer Carry 53/35# per hand
100 Burpees
400m Run

Run together but share all other work.

WOD adapted from SealFit WODs.

[wptab name=’8:30AM Strength’]A. CGBP @3011
70% X 5
80% X 5
85% X 5+
70% X AMRAP
B1. Wtd Pull Ups @3011 X 2-5 X 3; rest 60
B2. Waiters Walk 50m/R & L X 3 53/35 X 3; rest 90s
C1. Pendlay Rows @20×1 X 10 X 3; 60s (may use straps)
C2. FLR in Rings 60 Sec X 3; 60s[/wptab]

[end_wptabset]

A.Shoulder Press 1 RM.
Bar x 5 x 2
55% x 5
65% x 5
75% x 3
85% x 2
Singles until you reach a 1RM.
Take a big breath in and hold it during your lift. Keep feet planted on the floor and shoulder blades pinched together .

Then:
Every 90 seconds for 6 rounds perform
5 HSPU
30 double unders
5 CTB

Beginners do 3 negatives for HSPU AND CTB and 30 tuck jumps for DU.

[wptab name=’8:30am Hiit’]

With a partner: One person works at a time:

Stu gets 190 on his power clean!

30 Double Unders
15 Power Snatch 65/45
5 sets each

+ (rest 5 Min)

150m Row
12 UB Wall Balls
10 Burpees
5 sets each.

[/wptab]

[end_wptabset]

A.1RM DEADLIFT (15 Min Cap)
Warm Up
55%x5x2
65%x5
75%x3
85%x2
Singles until you
reach your 1RM.

6 rounds
6x Alternating DB snatches (40/25)
6x burpees
6x Pullups

[wptab name=’8:30AM Strength’]A. Deadlift
70% X 5
80% X 5
85% X 5+
B. EMOM 10 Min:
Odd: 10 FR Lunges
Even: 10 TTB
+
“Annie”
50-40-30-20-10
Double Unders
Sit Ups[/wptab]

[end_wptabset]

All Classes:

Grab a partner:

P1:
Run 100m
10 kbs 53/35
Run 100m
10 jump lunges
X 10 (5 rounds each)
P1 goes while P2 rests, then switch
+
Row 100
10 push ups
Row 100
10 double unders
P1 goes while P2 rests, then switch.
X10 ( 5 rounds each)

Squash Cleans!

A.Power Cleans
Find a 1 RM IN 12 minutes.

B. EMOM for 8 min- 3 HPC AT 75%-80% of 1RM

C. AMRAP 10 min
Row 250
10 burpees

[wptab name=’8:30AM’]

A. CGBP @30×1 work up to a heavy single. Record your results to the results board.
B1. Wtd Pull Up Negatives (or weighted pull ups) @3111 X 3-5 X 4
B2. Floor Press X 10 X 4
B3. Windshield Wipers X 10 X 4 (same bar as floor press)

+

10 Min AMRAP:
1 rope Climb
10 Box Jumps
100m Run

Maryann puts in the work!

[/wptab]

[end_wptabset]

AMRAP 25min

Run a mile and in remainder of time perform rounds of:
50 m sled drag M 115-155 F70-115
4 man makers 35/25 30/20 25/15

Record rounds to board.

[wptab name=’8:30AM hiit’]

10 Min AMRAP w/ a partner:
30 Double Unders
15 KBS 53/35

10 Min AMRAP w/ a partner:
10 Wall Balls
5 Burpees 150m Row

10 Min AMRAP w/ a partner:
1 Rope Climb
10 Box Jumps
100m Run

(1 person works at a time, partner must “tag” other partner)

[/wptab]

[end_wptabset]