WOD

WOD

8 ROUNDS FOR TIME 

250m Row

10 DB Burpees (35/25)|(25/15)

5 Strict Pull-ups 

WOD

Strength/Skill 

EXTENDED SKILL 

10:00 Practice or Scaling HSPU or HS Hold

*Focus on this session is creating an active press into the ground and maintaining proper body position in HS and HSPU 

Workout 

DOUBLE AMRAP 

AMRAP x 6 MINUTES

12 Kettlebell Swing (53/35)|(35/26)

6 HSPU

-Rest 3:00-

AMRAP x 6 MINUTES

12 Kettlebell Swing (53/35)|(35/26)

6 HSPU 

WOD

Workout 

4 ROUNDS FOR TIME 

600m Run

25/20 Cal Bike

40 Walking Lunges 

CORE ACCESSORY 

3 SETS

20 Hollow Rocks

30 Heel Taps (over KB or DB)

40 Shoulder Taps in Plank Hold 

WOD

FOR TIME 

“ELIZA-PLUS”

27-21-15-9

Power Clean (135,95)|(95,65)

Ring Dip or HR Push-up 

Open Gym 10AM to Noon

Suggested WOD 

PARTNER WORKOUT 

AMRAP x 7 MINUTES

Partner 1 – 10 KB Swings (70/53)

Partner 2 – Max TTB

-Rest 3:00-

AMRAP x 7 MINUTES

Partner 1 – 10 Box Jumps Overs (24/20)

Partner 2 – Max KB Goblet Squats

-Rest 3:00-

AMRAP x 7 MINUTES

Partner 1 – 200m Run

Partner 2 – Max Plank Hold

-Rest 3:00-

*Partner 1 completes the set reps of each movement while works for max reps. Once Partner 1 completes the reps, partners switch.