All-levels WOD/Beginner WOD:
“Daniel”
For time
50 Pull-ups
400 meter run
21 Thruster 95/65
800 meter run
21 Thruster 95/65
400 meter run
50 Pull-ups

**adjusted 35 pull ups banded with a black and green

For time:
50 Pull-ups
400 meter run
21 Thruster 95/65
800 meter run
21 Thruster 95/65
400 meter run
50 Pull-ups

Sprint Intervals:

100yds (on grass - rolling) - 4 x 100yds - avg. time 12.9 (12.72 best time)
40yds (on grass - fast rolling) - 6 x 40yds - 4.97, 4.85, 4.78, 4.69, 4.66, 4.66

PM
Track & Field
30 minutes of Running (Warm-up)
4x80m Strides
Static Stretching (Cooldown)

Baseline: Pre-SOP and box breathing, then ROM Drills.

3 rounds – run 200m, 5x pull ups, 10x lunges, 10x crunchy frogs.

Work Capacity: Complete the following for time…
row 1600m
21-15-9 man-maker (35/20#), sit-up (x2), double unders
row 1600m
Time:

x 30

Atlas Stones and Sit Ups

Run, Burpees, Push ups, Planks, Goblet Squats

Warm Up

3 x 200m Run
(70%, 80%, 90-100%)

Mobility

Lateral Opener
Anterior Compartment Smash

Movement Prep

Burgener Warm-Up: PVC or Barbell

Skills Transfer: PVC or Barbell

WOD

20min AMRAP

Up Ladder of:
Power Clean (155, 115#)
Ring Dip

Pull ups

Warm Up

2 Rounds of

25 DU
7 HR Push-Up
7 Burpees
7 Sit Ups

Mobility

Hip MOB
Posterior Chain MOB

Skill
Rope Climb

WOD (19:30 Mins)

5 rounds of:
400m Run
30 Wall Balls (20, 14#) (11/12 Lbs Ball)