8a, 10a, 11a – Team WODs
9a – Powerlifting & SWOD
12p – Olympic Lifting, accessory lifts and mobility (90 min)
Team WOD Programming:
** Teams of 2 with one athlete working at a time until you get to the burpees. Then both athletes can work fast and furiously at the same time. Your score is how many burpees you and your teammate can accumulate over all the rounds.
A. 10 Min Time Cap
1000 meter Row
30 – Deadlifts (185/135)
20 – Plate Squats (15/10)
10 – Push Ups
AMRAP of Burpees before clock runs out.
2 min rest…
B. 9 Min Time Cap
800 meter Row
30 – Power Cleans (135/95)
20 – Plate Squats (15/10)
10 – Push Ups
AMRAP of Burpees before clock runs out.
2 min rest…
C. 8 mins cap
600 meter Row, then
30 – Thrusters (115/75)
20 – Plate Squats (15/10)
10 – Push ups
AMRAP of Burpees before clock runs out.
2 min rest…
D. 6 mins cap
400 meter Row, then
30 – Push Presses (95/65)
20 – Plate Squats (15/10)
10 – Push ups
AMRAP of Burpees before clock runs out.
Powerlifting Programming & SWOD:
Accessory Max Days
I. Paused Squats x3
II. Close Grip Bench x5
III. Romanian Deadlift x5
SWOD:
5 Rounds of:
200m Row
10 Push Ups
** Rest as needed between rounds, stay fast, stay aggressive.
