Warm-up:
500m Run
3 Rounds
10 Hip/Back Extensions
10 Walking Lunges w/twist
10 Pass Throughs
10 Ring Bridges
Shoulder Prep

Helen of Troy (in case you didn’t know)

Workout of the Day:

“Helen”

3 Rounds for time of:

400m Run
21 KB Swings 1.5/1 pood
12 Pullups

Recovery:
Foam Roll: Lats/mid-back and calves

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Warm-Up:
400m Run
3 Rounds
10 Ring Pushups
10 Wall Balls
10 Mountain Climbers
200m Run
Hip/Shoulder Prep

Power/Sport
Max Height Box Jump

Workout of the Day:

“Diane”

21-15-9 Reps of:

Deadlift 225/155
Handstand Pushups

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Warm up:

500 m row

3 rounds:
10 box jumps
10 hollow rocks
10 archer rows
10 diamond push ups
    + shoulder mobility

Power:
3-3-3-3-3
Power cleans

Work out of the Day:

“ANNIE”

50-40-30-20-10 reps for time of:
Double unders
Sit ups

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Warm up:

Fish game!

2 Rounds:
15 wide push ups
50 ft bear crawl
10 SDHP
    +
Hip prep

Work out of the Day:

In teams of 2:

8000 m row
320 sit ups

Work is divided evenly between teammates who will row 500m then execute 20 situps for 8 cycles.

Warm up:

500 m row or run
Shoulder mobility circut
Sampson stretch
Iron cross stretch
Scorpion stretch
Groiner stretch

Work out of the Day:

NOT FOR TIME!!!

4 Rounds:

12 pass throughs
12 squats
12 hollow rocks
12 hip extensions
12 KB/DB swings
4 turkish get ups
12 box jumps

Post WOD:  Ball roll/foam roll and stretch

Warm up:

400 m run

2 rounds:
10 jumping jacks
10 split jacks
10 seal jacks
10 high knee tucks
high knee skip
10 walking lunges
backwards run
10 long jumps
10 ring push ups
10 inch worms

Work out of the Day:

Bench Press
3-3-3-3

then…

15 min AMRAP of:

10 Pull ups
10 Knees to elbows
10 Push ups

Here’s the twist.  This AMRAP is done with a 3 strike and you START YOUR ROUND OVER rule!  You will receive a strike if any one of the following occurs during a round:  If you come off of the pull up bar during your set of pull ups.  If you come off the pull up bar during your set of Knees to elbows.  And for toe push ups, if your knees touch the ground at the bottom of the push up, or before your arms are completely locked out at the top. If you are on your knees for your push ups and fail to go full range of motion, this is a strike (this also applies for toe push ups).  Your coach may assign strikes as needed, but mainly this is up to you to have integrity and apply strikes as you earn them!  Honor…it’s a big deal!

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Warm-Up:
500m Row
3 Rounds
10 Front Squats
10 Push Press
5 Wall Walks
10 Situps
Hip/Shoulder Prep

Skill:
15 CandleSticks
15 Ring Bridges for completion After the Workout

Fun with windshield wipers

Workout of the Day:

Death by Thruster
1 rep the first minute, 2 reps the second, 3 the third….

Post total reps/minute completed