WODs

a) emom 9 min
1. 3-6 strict pull ups
2. 8-10 v-ups
3. 3-6 stationary dips

scaled seated modification strict pull ups,
banded stationary dips, tuck ups

b) "Nate"
amrap 20 min
2 ring muscle ups
4 handstand push ups
8 swings 32/24

compare to

sclaed burpee pull ups, hand release push ups, 24/16

FITNESS
a) emom 12 min
1. 3-6 strict pull ups
2. 10 v-ups
3. 3-6 parallette dips

scaled seated modification strict pull ups, tuck ups

b) amrap 20 min
2 burpee pull ups
4 hand release push ups
8 swings

a) build up to a heavy 3 rep push jerk

b) 4 rounds for max reps
1 min burpees over the bar
1 min push press 40/30
1 min row (cal)
1 min rest

scaled 30/20

FITNESS
a) 5 sets
5 push press
30 sec side plank hold/side

b) 5 rounds for max reps
1 min burpees over the bar
1 min push press 40/30
1 min row (cal)
1 min rest

a) build up to a heavy power clean

b) for time
10 power cleans 40/30
1 round "cindy"
8 power cleans 50/35
1 round "cindy"
6 power cleans 60/40
1 round "cindy"
4 power cleans 70/45
1 round "cindy"
2 power cleans 80/55
1 round "cindy"

"cindy"
5 pull ups
10 push ups
15 squats

rx+ 60/40, 70/45, 80/50, 90/55, 100/60
scaled 30/20, 35/25, 40/30, 50;35, 60/40
ring rows, kneeling push ups

FITNESS
a) emom 12 min
even: 8-10 bulgarian split squats
odd: 10-14 single leg glute bridge/side

b) amrap 15 min
5 pull ups
10 push ups
15 squats
20 kb high pulls

a) 5 sets
10-12 half kneeling db press/side
10-12 alt db renegade row
30 sec db side plank raises/side

b) 20-15-10-5 reps
db deadlifts
db hang power cleans
db push press
*10 burpees after each completed round

-

Endurance club #32
in teams of 3 for time

3 rounds of:
400m row
400m ski
(partner changes after each 400m)

into

90/60 cal bike

*repeat 3 times

scaled 300m row, 300m ski

in teams of two
for time

120/100 cal row
60 partner wall balls 30/20
60 alt db snatches 25/20
60 box jumps 60/50
80/65 cal row
40 partner wall balls 30/20
40 alt db snatches 25/20
40 box jumps 60/50
40/30 cal row
20 partner wall balls 30/20
20 alt db snatches 25/20
20 box jumps 60/50

a) 3 sets
4 weighted pull ups
30 sec nose to wall handstand hold

b) amrap 10 min
max cal ski
every 2min
10 sit ups
10 swings 24/16

2min rest

amrap 10 min
max cal bike
every 2 min
10 push ups
10 goblet squats 24/16

FITNESS
a) 4 sets
max strict pull ups
30 sec nose to wall handstand hold

b) amrap 10 min
max cal row
every 2min
10 push ups
10 swings

2min rest

amrap 10 min
max burpees
every 2 min
10 sit ups
10 air squats