Strength
Every 1:30, 3 Rounds
1) 10 Strict Ring Dips (Banded/Weighted)
2) 10 Bent Over Row w/ Pause at Top
3) :20-:30 Side Plank (each side)
Conditioning
3 Rounds of 1:00 on, :10 off
1) 22/17 Calorie Bike (FX: 18/14) (RX+: 26/20)
2) AMRAP Calorie Ski
3) Rest
4) Rest
*Score: Total Calories Ski’ed
*RX/RX+ Min: 48/36 Calories (Avg 16/12 per round)
| Weekly Overview | Events/Classes | |
| Monday | “Coach Elizabeth” CFR7 Benchmark WOD | |
| Tuesday | Ring Dips, Bent Over Row, Ski Conga Line | |
| Wednesday | Front Squat | |
| Thursday | Long Conditioning (Gymnastics Focus) | |
| Friday | Snatch | New Evening Schedule 5 & 6 PM WOD only |
| Saturday | Squad WOD | |
| Sunday | Father’s Day WOD |
“Coach Elizabeth”
For Time:
200m Row
10 EKO Complexes
400m Run
8 EKO Complexes
600m Row
6 EKO Complexes
800m Run
4 EKO Complexes
1000m Row
2 EKO Complexes
*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges (135/95)
*Compare to 7/31/24
Strength
Every 2:00, 3 Rounds
1) 10 Ring Rows + 5 Strict Chin-Ups (Banded/Weighted)
2) :15 Weighted Plank + :30 Plank
3) 10 Double Kettlebell Deadlifts + 150′ Double Kettlebell Farmer’s Carry
Conditioning
AMRAP 8
8 Burpee Box Jump Overs (24/20) (FX: Get Overs)
8 Chest to Bar Pull-Ups (FX: Pull-Ups)
40 Double Unders (FX: 24 OR Single Unders)
COMP WOD this morning!
Doors open at 7:15 AM, we will start at 7:30 AM! Come throw-down and have fun!
SQUAD-WOD
9 & 10 AM
Squad WOD
For Time – w/ Partner, Split Reps Any Way
100 Calorie Bike (FX: 75)
100 Weighted Med Ball Sit-Ups (20/14) (FX: Sit-Ups)
100 Wall Balls (20/14) (FX: 14/10)
100 Calorie Ski (FX: 75)
100 Hang Power Clean (95/65) (FX: 75/55)
100 Dumbbell Bench Press (50/35) (FX: 35/20)
*35:00 Cap
Strength
Every 1:30, 5 Rounds
1) 6 Strict Handstand Push-Ups (FX: Abmat/Pike) (RX+: Deficit)
2) 2 Rope Climbs (FX: 1 OR Development) (RX+: 50/50 Legless)
Conditioning
AMRAP 12
24 Calorie Row (FX: 18)
12 Toes to Bar (FX: 9 OR Hanging Leg Raises)
24 Single Dumbbell Push Jerk (50/35) (FX: 35/20)
12 Toes to Bar (FX: 9 OR Hanging Leg Raises)
