3RFT, 30m Cap
1000/800m Row or 1.5/1.2 Mile Bike
Pick a Core
Pick a Conditioning
Pick a compound
Core: 30 Sit-ups, 30 Roman Sit-ups, or 30 Butterfly sit-ups
Conditioning: 30 Burpees, 50 SSJ, 30 KB SDHP
Compound: 15 Semi Squat Cleans, 15 DL to Row, or 15 S2O
Power, 3rds, EMOM
8 KB Dead Stop to American Swing
5 Box Jumps (try a higher box than normal is it’s still safe)
Strength: Front Squats, 5×5, Every 2 minutes
Add weight as needed or add pauses to make it more challenging
*remember that all sets will be taken from the ground
5RFT, 15m cap
100 Jump Ropes (-20 each rd)
10 Thrusters (moderate) (-2 each rd)
*Option: reverse rep scheme
Strength: 4 rds, every 3:30
8 Bicep Curls or Hang Cleans
16 Straight Leg Dead Lift (1 for 1) (holding a DB/KB) 1 arm, 1 leg
10 Hang Upright Rows
20 Min AMRAP
90 Sec Plank
10 Ball Over Shoulders (50/30)
15 HRPU
Partner Battle, 35m cap
Goal 5rd of:
7 Ground to Overhead (moderate)
15 KBS (heavy)
15 Burpee over bar
Transition: 2 Lap Run
Holds, 3rds
Hollow Hold
Farmers Hold
Mid Squat
Hold for 50s, 40s, or 30s
Power, 3rds, EMOM
7 Ball Slams
6 Vertical Jump to Broad Jump
WOD: 11 min AMRAP
12 BJO’s
5 reps of a CORE exercise OR 3 reps of a CONDITIONING exercise OR 2 reps of a COMPOUND exercise (add 5, 3, or 2 every rd respectively)
Pick a core, conditioning, OR compound exercise (only 1, NOT 1 of each)
Sample:
Core: ABMAT, Hollow Rocks, Russian Twist, etc
Conditioning: KBS, Burpees, Squat to Toss, etc
Compound Movement: Snatch, Clean, Irish Get Ups, etc
see sugarwod