Assessment

2 min max sit ups

WOD

4 Rounds

2 min
1 min max row for meters
1 min max singles or DU’s
-2 min rest-

Score is total meters plus total DU’s, 2 singles =1 DU

 

Strength

Bench Press

5-5

3-3-3

1-1-1-1

Coach Shane’s B-DAY WOD!!!

Happy Birthday coach Shane!!

3 Rounds for time (Shane has 3 cups of coffee every morning before he can “adult”)

600 meter row (100 for each kid)
43 singles (Shane is now 43)
7 burpee box jumps (Shane and Mara had their first date in July, and Burpees because everyone should work on things they hate..love ya big guy)
15 KB swings (Shane and Mara’s first date was on the 15th)

Rx 53 / 70, 20″ / 24″
M 35 / 53, 12″ / 20″

CORE

AMRAP 8 min

30 sec Enterprise
20 sec side plank L
20 sec side plank R
10 weighted superman pulses

10 Rounds For Time

Partner #1 does
6 T2B
6 Pull ups
-tag-
Partner #2 does
25′ weighted walking lunge
6 burpees
25′ backward run
-tag-
Partner runs outside and moves kettle bells to the next line

Alternate moves each round

Rx+ CTB, overhead walking lunges with 26 / 35 KB

 

18.4

 

Turkish Get Ups

EMOM 30 sec wok 30 sec rest
Alternating sides

WOD

8 Rounds for time

AMRAP 1 min
Shuttle sprints: 10′ / 20′ / 30′
1 min rest