cardio only

Stations:
3 rounds for total reps:
1 minute each station against a 5 minute running clock. 2 minutes rest between each round.
Rev Burpees
Dbl Leg Mtn Climbers
1/2 Gassers
Lateral Burpees
Double Unders
Skill:
7 Rope Climbs (Bring/Wear Socks)
40 strict HSPU

WOD:
5 laps for time!
(This will be our first time doing an all running WOD, we will be outside rain or shine so dress appropriately!
Strength:
•Clean & Jerk:
2×3 @ 65% 2×3 @ 70%
•Snatch Balance:
3×3 @ 70%
•Front squats
3×5 @ 70%
•Push jerk behind neck
3×3 @ 70% of jerk 1RM
•Hanging leg raise
3×12
Pick 3! Pick your three weakest!

100 Mtn Climbers (R=1, L=1)
80 High Knees (R=1, L=1)
60 Jumping Jacks(2 clap)
40 Dbl Leg Mtn Climbers
20 Lateral Slides
10 Burpee Broad Jumps
1 Bear Crawl Gasser
1 Round For time, perform 5 Burpees at the top of every minute. If you cannot complete the 5 burpees scale as needed to complete.
Strength/skill:
1.)Make up Wednesdays strength.
2.)Practice a pulling movement.
Kipping, Butterfly, Muscle Ups, Strict Muscle Ups, c2b, L Pull Ups, etc….

WOD:
7 Minutes of Burpees!
Good luck!!! Don’t wodshop!
Pick 3:
Power snatch 4×3 @ 65%
Power clean 4×3 @ 65%
Back squat 5×7 @ 65%
Push press 3×5 @ 65%
Good luck to Mike Klotz this weekend, he is going to dominate that marathon! We are all rooting for you man!

Strength:
Snatch:
3×3 @ 75% 3×3 @ 80%
Back squat:
3×5 @ 80%
Push press:
5×3 @ 80%
WOD:
10 Minute EMOM:
1 long gasser/ with remaining time complete as many Burpees as possible! Total burpees is your score!

Stations:
4 Rounds:
30 seconds on/off
Rev. Jump Rope
Rev. Burpees
Crab Walks
Cone Sprints

3 Rounds:
33 double Unders
33 Mtn Climbers
33 High Knees
3 Bear Crawl 1/2 Gassers
Strength:
Back Squat
3-3-3 75%
Snatch Balance
3-3-3-3 AHAP

Skills and Drills
Tests:
500m Row for time
Max DU 2 min
50 Sit-ups for time
Broad Jump
Strength:
Front squat:
8×3 @ 65%
Bench:
5×3 @ 65%+BW for reps
Sumo deadlift:
3×3 @ 65%

Cardio WOD:
Strength:
20 Min to find 1rm Snatch
Conditioning:
Lateral Cone Drill
Rev. Burpees
Rugby Runs
Mat Jumps
Double leg Mtn Climbers
Fight gone bad style against a running clock

Stations:
3 Rounds: Max Reps
•1 min on/30sec off
Mtn Climbers
Reverse Burpees
Double Unders
Gassers (Mat)
Strength:
BACK SQUAT
2-2-2-2 AHAP
+ 1 set BW Max Reps
(Scale as needed)
2x 12 Deficit SLDL