Rowing

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats + 6 Lunges
• 3 push press each arm (warm-up weights)

5 rounds For Time

• (50/40, 40/32, 30/24, 20/16, 10/8) cal row
  • 10 Lunges (1 x 35/25lb DB or KB)
  • 10 Left-Hand Push Press
  • 10 Lunges
  • 10 Right-Hand push press

2 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 hang cleans (45/35)
• 5 Press

Strength

• 5 Deadlifts (135/95)
• 5 Deadlifts (135/95)
• 5 Deadlifts (185/115)
• 3 Deadlift (225/ 155)
• 3 Deadlift (315 / 215)
• 2 Deadlift (365 / 240)
• continue with incremental 2 or 1-rep warm-up sets until
• 1 x 5 work set

21, 15, 9 for Time (partner – waterfall)

• Row
• Clean and Jerk (115/80)

3 rd Warm-Up (In the racquetball room)

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

Strength: Bench Press (In Fitness Center)

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/130)
• 5 x 3 (work sets)

For Time 15 min cap (In the Gym)

• 500m Row
  • 21 Ring Push-ups
  • 21 Lunges
• 500m Row
  • 15 Ring Push-ups
  • 15 Lunges
• 500m Row
  • 9 Ring Push-up
  • 9 Lunges

2 rd Warm-Up

• 2 x 1 inch worm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

10 rds (recovery paces)

• 250m Row (around 2:05 – 2:20/500m pace)
• 10 down 1. (with med-ball 80/50)
  • DL
  • Floor Press
  • Sit-up

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 air squats
• 8 cal row
• 3 wall ball shots (20/14

6 Rounds for Time (Partner)

• 15 Wall Ball Shots
• 25/20 Cal Row

Each partner has to complete both movements before a round is complete.

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 air squats

4-rds of 3:00min work : 90-seconds rest

• 12 dumbbell floor press (50s/35s)
• 9 dumbbell squats
• 6 dumbbell clean and jerks
• Max Cal Row for the remaining time

inspired by CrossFit’s WOD

3 rd Warm-Up

• 1 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 press
• 2 dips

For Time

• 1 round
  • 30 push jerks (95/65)
  • 15 Ring Dips
  • 600m Row
• 2 rounds
  • 20 push jerks
  • 10 ring dips
  • 400m Row
• 3 rounds
  • 10 push jerks
  • 5 dips
  • 200m Row

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths

• 5 Back Squats(45/35)
  • 10 Box Dips
• 5 Back Squats (45/35)
  • 10 Box Dips
• 5 Back Squats (95/ 65)
  • 10 Box Dips
• 3 Back Squats (135 / 95)
  • 10 Box Dips
• 2 Back Squats (185 / 125)
• 5 x 3 Back Squats (work set)

10 rounds for time (partner – waterfall)

• 200m Row
• 10 hand-release push-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats
• 5 Push-ups
• 5,5,3 Hang Cleans -> 45/35, 95/65, 135/95

Strength – Deadlifts

• 2 x 5 (135/95)
  • 5 Dips after each set
• 1 x 5 (225/ 155)
  • 5 Dips
• 1 x 3 (275 / 195)
  • 5 Dips
• 1 x 2 (315 / 220)
• 1 x 5 ( work set)

3rds for Time (18 min cap)

• 500m Row
• 20 Clean and Jerks. (135/95)
• 500m Row
• 10 Cleans and Jerk (165/ 115)
• 500m Row
• 5 Clean and Jerks (185/130)

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• Pull-up warm-up (dead hang->scap pulls ->pull-up)
• Med-Ball Lift

Strength – 5 rds

• 5 strictish pull-ups
• 20 butterfly sit-ups

5 rds for Time (partner)

• 250m Row & A Down and Back Farmers Carry (70s/53s)
  • Each partner rows and carries in the round, then combined complete
• 10, 8, 6, 4, 2 Heavy Med-Ball Over Shoulder (150 / 100)