This weeks optional extra Rowing WOD:
4 rounds for time:
250m row – Flat out
10 x Over rower burpees
90 seconds rest

Monday
2 sets:
30 seconds Banded pec stretch
30 seconds German hang
Warm up WOD
3 minute amrap – EMOTM 5 Pull ups/C2B RX+
Double unders
Every 2 Mins for 10 Mins
Front squat with pause x 4 (3211)
EMOTM x 6
1-3 reps Bar muscle ups
OR Chest to bar pull ups
Every 30 seconds for 3 Minutes:
5-8 Ring dips
WOD 1 PAIRS
3 sets for max reps
60 seconds Ground to overhead – Partner 1
60 seconds Ground to overhead – Partner 2
RX 60/40
RX+ 80/50
SC 50/30
Tuesday
Warm up :
20 Burpees for time
60 seconds Hip flexor stretch
10 x forward, back , left & right Banded monster walk (glute activation)
EVERY 2 Mins for 20 Mins
(MINS 0-8) 1 x Clean 2” below knee + Jerk
(8-16) 1 x Clean & Jerk
(16-20) 2 x Clean pulls @ 90-95%
WOD 3 rounds for time
10 Deadlift
15 HSPU
20 Box jump overs (jump on box, step over)
(COACHES MUST BE STRICT ON FORM & GET EACH ATHLETE TO DEMONSTRATE DEADLIFT BEFORE WOD)
RX 70/40
RX+100/70
SC 50/30

 
Wednesday
60 seconds Box shoulder opener
Wall slides x 6
Bridge ups x 6
Wall slides x 6
Wall walk into handstand hold x 30-60 seconds
60 second rest
Repeat wall walk and hold
5 Minutes practising kipping HSPU
EMOTM x 6
6-8 HSPU
WOD
4 mins
Snatch x 3
OHS x 6
Chest to bar pull ups x 9
RX 60/35
RX+ 70/40
SC 50/30
Rest 2 mins then
4 sets for time:
10 Burpees
20 Wall balls
Rest 30 seconds
Thursday

Banded anterior chain stretch x 60 seconds
Kettlebells ankle pulse x 10
Burgener Warm up
Every 2 mins for 20 minutes
(0-8 mins) 1 x Mid thigh snatch + 1 x 2” below the knee
(8-16 Mins) 1 x Snatch
(16-20 Mins) 2 x Snatch Pulls @ 90-95 %
WOD
3 rounds for time
50 double unders
9 P Cleans
6 Box jumps
Rx 50/30kg
RX+ 60/40
Friday
EMOTM x 15
Deadlift x 1 @ 70%
8mins coaching chest to bar pull ups.
CrossFit Games Open Workout 13.5:
4 minute AMRAP of:
15 Thrusters
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
RX 42.5/30
SC 30/20 + Pull ups
 
Saturday
10am
Saturday
Warm up
EMOTM for 8 mins alternating
Pull ups max
Handstand hold – 20-30 seconds
Strength
5 Mins skills warm up on Hang clean
Every 2 mins for 12 mins
1 x hang clean + 5 Front squats
WOD 10 Minute amrap
Skipping 50
Press ups 5
Knees to chest 5
11am Class
Back squats
Every 2 mins x 10
6 x @ 65%
4 x @ 75%
2 x @ 80%
2 x @ 85%
4-6x @ 80%
WOD 13.3 – 12 minute Amrap