Endurance:  1 + mile run

Warm Up:  30 squats/ 20 overhead rollouts/ 30 overhead squats

Skills:  Tall Cleans working to hang clean

WOD:

21-15-9

• Hang Clean 95#
• Ring Dips
• Sit ups

Core & Durability:  3 rounds

• 20 back extensions
• 20 GHD
• 400m run

KB Day!

Endurance:  1 mile run

Warm Up: 

KB Warm up using synovial joint movement

Skills:  5 TGU (r/l)

WOD:

“Tabata this, tabata that…”

• 45:10 x 5
• Clean
• Snatch
• Flip Squat
• Swing
• OH Lunge (r/l)

Stretch

Endurance: 1 mile run

WOD:

“Stand in the Door”

(but don’t let it slam you in the face:))

Phase I:  Warm Up – 3 rounds

• 5 Hand stand pushups
• 10 Burpees
• 20 Squats

Phase II:  “Work Capacity & Endurance”

 AMRAP in 20 minutes

• 5 Pull ups
• 10 Push ups
• 15 Weighted sit ups 35#

Phase III:  Core & Durability – 5 rounds

• 10 x man-makers
• 20 x 4 count flutter kicks
• 10 x back extensions

High intensity metcon WOD….THANK YOU SEAL!