Daily updates

WOD: “Peace and Love”

RX
On a 25 minute Running Clock…
0-10 minutes to build to heavy Power Clean

10-15 minutes -REST 5 minutes-

15-25 minutes EMOM - 10
Odd - :20s L Hang
Even - 3 Power Cleans at 80% max established above

Fitness
On a 25 minute Running Clock…
0-10 minutes to build to heavy Power Clean

10-15 minutes -REST 5 minutes-

15-25 minutes EMOM - 10
Odd - 20s L Hang w/ Knee tuck
Even - 3 Power Cleans at 80% max established above

Sizzle
On a 25 minute Running Clock…
0-10 minutes to build to heavy BUT Hang Power Clean

10-15 minutes -REST 5 minutes-

15-25 minutes EMOM - 10
Odd - :10s L Hang or Knee Tuck or Dead Hang
Even – 3 Hang Power Cleans

Strength: Tempo Back Squats – 3 reps (3-0-1-0)
Set 1: 1 x 3 @ 50%
Set 2: 1 x 3 @ 60%
Set 3: 1 x 3 @ 70%
Set 4: 1 x 3 @ 75%
Set 5: 1 x 3 @ 80%+

WOD: “Gold Rush”

RX
E2MO2M – 20 minutes (10 sets)
Row 250 Meters

Fitness
E2MO2M – 20 minutes (10 sets)
Row 200 Meters

Sizzle
EMOM – 20 minutes (10 sets)
Even: Max meter row
Odd: Rest

SKILL- ROPE CLIMBS
Hand positions and support on the rope by teaching tuck ups try to hold for 10 seconds
Foot postions teaching where to place feet for both Spanish and Russian wrap show standing and off of box
Then Teach the full - Spanish and Russian wrap.

WOD: “Captain Jack”

RX
For Time:
1 Legless Rope Climb
16 Burpee Box Jump Overs (24/20)
2 Legless Rope Climbs (Female: 1 of 2 legless)
14 Burpee Box Jump Overs
3 Legless Rope Climbs (Female: 1 of 3 legless)
12 Burpee Box Jump Overs

Fitness
For Time:
1 Rope Climb
16 Burpee Box Jump Overs (24/20)
2 Rope Climbs
14 Burpee Box Jump Overs
3 Rope Climbs
12 Burpee Box Jump Overs

Sizzle
For Time:
16 Knees to Elbows (Either from rope or rig)
16 Burpee Box Jump or Step Overs
14 Knees to Elbows (Either from rope or rig)
14 Burpee Box Jump or Step Overs
12 Knees to Elbows (Either from rope or rig)
12 Burpee Box Jump or Step Overs

(12 minute Cap)

Cooldown: 7 minute running clock
Active Hamstring Stretch – 60s each
Wrist Flexion Wrist Stretch – 30s
Pillar Calf Stetch – 45s each

WOD: “Twins”

RX
1 and a Half Rounds for time
50 Calorie Bike
50 AbMat Sit-Ups
50 Goblet Squats (53/35)
50 KB Swings (53/35)
*then repeat the same movements at 25 reps each

Fitness
1 and a Half Rounds for time
50 Calorie Bike
50 AbMat Sit-Ups
50 Goblet Squats (35/26)
50 KB Swings (35/26)
*then repeat the same movements at 25 reps each

Sizzle
1 and a Half Rounds for time
40 Calorie Bike
40 AbMat Sit-Ups
40 Air Squats
40 KB Swings
*then repeat the same movements at 20 reps each

(15 minute Cap)

Bullet Proof:
5 x Build to heavy set of 40m (20 down and back each arm) 1-arm Farmers Carry.