WOD:

For Time:

10 Rounds:

7 Sumo Deadlift High Pull (95/65)

7 Front Squat(95/65)

7 Push Jerk (95/65)

15 Min time cap

Thank you to the CrossFit Level One Trainers Course instructors who came out a couple weeks ago for this WOD.

Advice: Don’t stop.  Constant movement wins the day.

Scaling Options:

Bar weight – as needed.  Must use same weight for all 3 movements

Cool Down:

Slow 500M row

Slow back roll to V-sit x10

S/S/S:

Back Squat

5X5

Increase Weight Ea Set

Video courtesy of CrossFit HQ.  So, the Squatting movement of this cycle will be good ol’ Back Squats.  Looking for more of an Olympic Lifting Back Squat (set up no lower than the bottom of traps, keep torso upright as possible) than a powerlifting squat.

WOD:

EMOM for 15 Min:

1st Min – 100M Run –  AMRAP Double Unders

2nd Min – 125M Row – AMRAP Double Unders

3rd Min – AMRAP Double Unders

Score = total DUs

So, think of the run and row as cash-ins for each of their associated minutes.  Goal today is lots of Double unders.  For the athletes who do not have double unders, today they will attempt DUs each minute.  No single unders.

Scaling Options:

No Scale – if you don’t have DUs yet, this will be a lot of practice time

Cool Down:

Heel cord mash on bar – 1 min per side

Couch stretch 2 min per side

Leg bleeds – 2 min

WOD:

Teams of 2 Complete the Following: (one partner working at a time)

10 Shuttle Runs (width of white square)

20 Wall Balls (20/14)

30 Kettle Bell Swings (53/35)

40 Pull Ups

50 Cal Row

40 Pull Ups

30 Kettle Bell Swings (53/35)

20 Wall Balls (20/14)

10 Shuttle Runs (width of the white square)

Reps can be split up between partners any way the team chooses.

Scaling Options:

WB – 14/12

KB Swings – 35/25

Pull Ups Ring Rows (x2)

Cool Down:

Downward dog to cobra pose x10

Pigeon pose on the ground – 1 min per side