Join Coach Elizabeth tonight for a Rowing Skills Clinic at 5:45 PM!
There are limited spots, so sign up on Zen Planner now!

Strength

Every 3:00, 4 Sets
8 Deadlifts + 8 Banded Strict Ring Dips
(FX: 8 Bench Dips) (RX+: 8 Strict Ring Dips (must be unbroken))
1-3) 60-65%
4) 65-70%

Conditioning

AMRAP 16 w/ Partner
400m Run (RX+: 600m)
40 Box Jumps (24″/20″) (RX+: 27″/22″)
20 Medicine Ball Passover (24″/20″) (20/14) (FX: 14/10) (RX+: 27″/22″)
*Split run and Box Jumps any way
*Passover = Situp with Medicine Ball Toss Over Box

Strength

Every 1:30, 3 Rounds
1) 8/8 Single Arm Bottoms Up Kettlebell Press (FX: X03-Tempo Single Dumbbell Press (3s eccentric)
2) 8/8 Side Lying Shoulder Flexion
3) 8/8 Lateral Box Step Ups

Conditioning

2 Rounds for Time:
200/150m Row (FX: 150/100m) (RX+: 250/200m)
20 Goblet Reverse Lunge (50/35) (FX: 35/20)
200/150m Row (FX: 150/100m) (RX+: 250/200m)
20 Wallballs (20/14) (RX+: 11’/10′)
200/150m Row (FX: 150/100m) (RX+: 250/200m)
20 Alternating Dumbbell Snatch (50/35) (FX: 35/20)
*14:00 Cap

SQUAD WOD

10 min
BUY-IN: 50/35 Cal Ski (FX: 40/30) (RX+: 60/40) – Resting Partner Holds Plank (FX: High Plank) 
AMRAP (split reps) 
10 Pull-Ups (FX: 8) (RX+: Chest-to-Bar Pull-Ups) 
20 Push-Ups (FX: 16) (RX+: Hand-Release Push-Ups) 
30 Air Squats (FX: 24) (RX+: Jump Squats)  

2 min rest  

10 min 
BUY-IN: 50/35 Cal Bike (FX: 40/30) (RX+: 60/40) -Resting Partner Holds Plank (FX: High Plank) 
AMRAP 
10 Pull-Ups (FX: 8) (RX+: Chest-to-Bar Pull-Ups) 
20 Push-Ups (FX: 16) (RX+: Hand-Release Push-Ups) 
30 Air Squats (FX: 24) (RX+: Jump Squats)  

2 min rest  

10 min 
BUY-IN: 50/35 Cal Row Buy-In (FX: 40/30) (RX+: 60/40) – Resting Partner Holds Plank (FX: High Plank) 
AMRAP 
10 Pull-Ups (FX: 8) (RX+: Chest-to-Bar Pull-Ups) 
20 Push-Ups (FX: 16) (RX+: Hand-Release Push-Ups) 
30 Air Squats (FX: 24) (RX+: Jump Squats)

Strength

Every 2:00, 5 Rounds
1) 3 03X-Tempo Front Squat (↑, cap at 75%) (3s Pause in squat)
2) 3 Tall Box Jumps (↑)

Conditioning

AMRAP 7
20 Double Unders
4/4 Kettlebell Hang Clean (24/16) (Fx: 16/12) (Rx+: 32/24)
8 Goblet Box Step Up (24/20) (24/16) (Fx: 16/12) (Rx+: 32/24)
4/4 Kettlebell Hang Clean (24/16) (Fx: 16/12) (Rx+: 32/24)

Strength

Every 2:00, 3 Rounds
1) 10 Underhand Bent Over Row (↑) + 20 Underhand Banded Pullaparts
2) :20-:30/:20-:30 Side Plank
3) 10 Prone Swimmers + :15 Arch Hold

Conditioning

3 Rounds for Time:
8 Toes to Bar (FX: 6) (RX+: 10)
16 Single Dumbbell Push Press (50/35) (FX: 35/20) (RX+: 70/50)
8 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 10)
16 Single Dumbbell Suitcase Deadlift (50/35) (FX: 35/20) (RX+: 70/50)
*11:00 Cap