Main – XCELLERATE

View Public Whiteboard

Warm-up

(No Measure)

Warm Up:

200M Row

40M Skip

200M Row

40M Skip

200M Row

40M Skip

10 Elbow to ankle each side

XCELLERATE

Metcon (Calories)

run

spin

row

wall balls

burpee over med ball

Slide

Main – WOD

View Public Whiteboard

Warm-up

(No Measure)

200M Row

40M Skip

200M Row

40M Skip

200M Row

40M Skip

10 Elbow to ankle each side

5 Pull-Ups

5 Chin-Ups

Strength

Floor Press (3 x 20 @40%)

Floor Press (5 x 7 @ 50 – 55%)

Floor Press (5 x 3 @ 60 – 65% )

Metcon

Metcon (AMRAP – Rounds)

EMOM for 10 min

5 HSPU

1 Chest to Bar Pull-Up (or 1 bar muscle-up

Main – WOD

View Public Whiteboard

Warm-up

(No Measure)

400M Run

20M Toy Solider

10 Speed toe touches

20M Bum kickers

10 Peeing Dogs

20M Elbow to ankle

10 PVC Pull-Overs

10 Overhead squats

Metcon

Metcon (Time)

Teams of 3:

Team must have plate locked out overhead at all times 45/25#. Plate may be passed around as much as you want. When they plate drops task stops.

400M Run (entire team)

50 Box Jumps 24/20″

50 KB Swings 55/35#

1K Row

50 Back Squats 185/95#

50 Burpees

400M Run (Entire team)

50 Lunge Steps

50 Double Unders

1K Row

50 Push-Ups

50 Deadlifts 185/95#

Main – XCELLERATE

View Public Whiteboard

Warm-up

(No Measure)

400M Run

10 PVC Pull Overs

10 OHS PVC

10 bottom of squat (:15 at bottom of squat)

10 Push Ups (:10 at top of push up)

10 Hollow Rocks

1 min couch stretch each side

XCELLERATE

Metcon (4 Rounds for reps)

200M Run

15 Sit Ups

60 Sec Spin

10 Push-Ups

250M Row

10 Wall Balls

10 Step Ups

5 Burpees

10 Sit Ups

Main – WOD

View Public Whiteboard

Warm-up

(No Measure)

400M Run

10 PVC Pull Overs

10 OHS PVC

10 bottom of squat (:15 at bottom of squat)

10 Push Ups (:10 at top of push up)

10 Hollow Rocks

1 min couch stretch each side

Skills

Kipping Pull-ups

(work butterfly if you have kipping)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Challenge

Z Press (3 x 10)

Seated on the ground strict shoulder press from in front

Main – WOD

View Public Whiteboard

Warm-up

(No Measure)

Row

15 pulls slow

10 pulls medium

5 pulls hard

5 pulls slow

10 pulls medium

15 pulls hard

15 pulls slow

10 pulls medium

5 pulls hard

20M Toy solider

20M Bum kickers

20M Elbow to ankle

20M Inch worm

Skills

Front Squat

Metcon

Split Jerk (3-3-3-3-3-3-3-3-3-3)

Back Squat (10-10-10)

Challenge

Coaches Choice

Main – XCELLERATE

View Public Whiteboard

Warm-up

Coaches Choice (No Measure)

XCELLERATE

Metcon (Calories)

10 AMRAP

200M Run

15 KB Swings 35/25#

10 AMRAP

60 Sec bike sprint

10 Push-Ups

10 AMRAP

250M Row

15 Pike on rower

10 AMRAP

30 Double Unders

20 Weighted Lunges

Main – WOD

View Public Whiteboard

Warm-up

(No Measure)

Warm Up:

200M Row

40M Skip

200M Row

40M Skip

200M Row

40M Skip

10 Elbow to ankle each side

3 x :20 Handstand hold

5 Pull-Ups

5 Chin-Ups

Skills

Hang Clean

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Main – XCELLERATE

View Public Whiteboard

Warm-up

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

XCELLERATE

Metcon (Calories)

run

spin

row

Jump Rope

Box Jump Overs (or step overs)

Medball Pike

Main – WOD

View Public Whiteboard

Warm-up

Partner (No Measure)

500M Row

Partner med ball tosses

– 10 right

– 10 left

– 10 overhead

30 Med ball sit ups

50 squats ( as a team)

40 Push ups (as a team)

30 Pull ups (as a team)

Metcon

Metcon (Time)

4 RFT

In teams of two

1K Row

200M Hose drag

50 Wall Balls