Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
4×5 Single Arm Kneeling KB Press
Metcon (Time)
Sprint WOD
400m Run
20 OHS 95/65
10 Bar Facing Burpees
Metcon (Weight)
Bent over BB Row
8-8-8-8-8
5 heavy sets. Record total weight moved over the 5 sets.
Metcon (AMRAP – Reps)
E2Mins for 18 mins (3 sets of each)
1 min Calorie Row
ME Push Press 115/75
1 min DUs
Switch btwn exercises every 3 mins.
Only PP has to be unbroken. No longer than 2 second pause at shoulders for PP.
Record total reps from the 9 sets. 1 cal equals 1 rep.
Metcon (No Measure)
EMOTM 10 mins
Even – 3 skin the cats – work on form and range of motion
Odd – 40 sec Handstand walk – work on unbroken distance
Metcon (Time)
40 cal row
35 TTB
30 Cleans 135/95
25 Front Squats 135/95
20 Bar Facing Burpess
15 OHS 135/95