endurance:  rom drills – 1 mile run

warmup:  3 rounds

10 swings to 10 goblet squats to 10 american swings to 10 goblet squats

kettle bell wod:

Row 1000 meters

25 One-Arm KB Clean and Press (24 kg): Alternate one rep R,
then one rep L = 1 rep

25 Knees to Elbows

durability:    2 rounds

10 windmills to the center (r/l)

Baseline: ROM
Drills.

21 – 15 – 9
Wall Balls, Hand Release Push-ups, Air Squats

Work
Capacity:

• Run 1
  mile
• 50 x
  Burpees
• Row 1,000
  Meters
• 50 x
  Burpees
• Run 1
  mile

Durability: 50
sit-ups. Hip Mobility drill.

10 9 8 7 6 5 4 3 2 1

• 2/3 body weight – Push Press
• 1 ½ BW DL
• 2/3 BW Power clean

WELCOME

“FRAN”

21-15-9

THRUSTER/PULLUP

RX 95/65#

GET SOME!!

10 KB Half Rotation Switches: (32 kg) i.e. one-arm
swing, at top of swing, switch KB to other hand – repeat.

7 Clapping pushups

7 Goblet Squats

durability: 2 rounds

10 deck squats
10 windmills

Five rounds for time of:
15′ Rope
climb, 3 ascents *or 18 pullups*
10 Toes to bar
21 Walking lunge steps
with 45lb plate held overhead
Run 400 meters

durability:  3 rounds

10 situps – 10 windmills

Wod # 1

8 min AMRAP

• 5 DL 185/125
• 8 dead hang pull ups
• 12 box jumps

Break to set up for WOD
2

Wod # 2

8 min AMRAP

• 5 hang power clean
  95/65
• 8 hand release push ups
• 12 DU or double for
  regular

Concept 2 Rowing Class

Warm Up and Stretch

5 min paddle.

Set up intervals of 3,000, 2,000, 1,000 with 1 minute rest inbetween each

Between each interval:

20 pushups or 20 situps

Adjust the SPM in your intervals

WOD:

endurance:  ROM drills – 800 m run

warmup:  30 squats – 20 rollovers – 30 oh squats

working capacity:

row 300m
Push Press 20 reps
row 300m
Push Press 15 reps
row 300m
Push Press 10 reps
row 300m
Push Press 5 reps

Stretch!