At 0:00…
WOD A
5 Rounds for Time:
5 Deadlifts 315/225
15 Wall Balls 20/10, 14/9

The Deadlift should be heavy but unbroken set.

At 15:00…
WOD B
2 Rounds for Time:
50/40 Calorie Row
20 Burpees

At 30:00…
WOD C
For Time:
1 Mile Run

Post times and Rx to comments

Goal
This is a short program designed to help you get your first push-ups happening! From zero to hero!

Time Under Tension
10 x -:15 to :20 negative
Rest 1:00 between sets.
Needs to be tough, but doable.
Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

Muscle Endurance
3 rounds alternate between;
6-10 x Bench Press @ tough weight; rest 1:00
6-10 x Pause V-Grip PullDown @ tough weight (each rep stops at the chest); rest 1:30

Trunk
3 rounds
2/arm x Turkish Get-Up; rest :30
5-10 x Body Saw (feet in rings); rest 1:00

??What??
See or ask Ben for help!

WU
4rds
1min. walk
10x air squat
1min. run

Box-kyykky 10x2x50%
Hyvää Huomenta 3x10
Bulgarian Split Squat 3x10-15 per jalka
Kelkka: 50% x oma paino x 10 kpl normityöntöjä. Palautukset työntöjen välissä mahdollisimman lyhyet!!

Penkkipunnerrus 9x3x50% + siniset kumit tuplana (3 eri otetta: kapea, normaali, leveä)
Ojentajapunnerrus maaten 5x6-10 ("kurkulta")
Vipunostot maaten 3x30-50 (kevyt/venyttävä/palauttava)
Pystypunnerrus 3x15

Find 8 RM, no tc

Warm Up
20 Rev Stationary Lunges
20 Sumo Good Mornings
20 Quad Tippers ea side
20 Air Squats
20 Stationary Lunges (step forward FAR and push back hard)
20 Lateral Squats
20 Squat Stands (Hold feet entire time and work on locking legs)

3:00 ea arm
KB Pec Mob

2 Rounds (choose a challenging KB)
100m SA KB Grinder Carry down
100m SA KB Bottom Up Carry back
1:00 Dead Hang Partner Mob (Chin Up Grip)

4 Rounds ea Arm
20m SA KB OH Carry for max weight
-10 SA OH KB Windmillls @ 10m
-10 SA OH KB Squats @ 20m

Metcon
30 SA KB Alt Power Snatches (Rx 53/35) (Rx+ 62/44)
25 Goblet Squats (Rx 53/35) (Rx+ 62/44)
20 Pull Ups (Rx) (Rx+ C2B)

Mobs: 2:00 ea Lax Ball
Pec + Bully, 1st Rib, Low Back, Glutes, Calves, Arches

WU
3rds
10x KB/DB swing
10x plank shoulder tap
10x air squat
3x inch worm

SWOD
DEADLIFT 3 X 5 (WITH THE SAME WEIGHT FOR ALL 3 SETS)

WOD
10-9-8-7-6-5-4-3-2-1
WALLBALLS 20/14
TOES 2 BAR
100 M RUN AFTER EACH ROUND

WOD2
3 rounds for time of:
15-cal. row
12 power snatches, 95 lb.
9 burpees

Warm Up:
3:00 Flow (group leader calls it out as they go)
:20 Plank Shoulder Taps
:20 Plank
:20 Low Plank
:20 Inchworm Hold
:20 Side Plank
:20 Switch
:20 Rev Stationary Lunges
:20 BSE
:20 Alt Lateral Lunges

5 Rounds
:30 Squat Hold
:30 Inchworms (walk hands out from Squat Hold, then keep feet planted after :30 and walk back to Squat hold. Always keep feet in same position)

3:00 Kneeling Compass (4 position Stationary Lunge Rotation)

"Bring Sally Up" w Air Squats

Pallof Series
5 x 10 ea dir
10 Press, 10 Twist ea dir, 10 SA Row ea arm = 1 set
- 5 SA KB Sots Presses ea side / Set
- 10 Handstand Shoulder Taps / Set

Metcon: For Time
50 Burpees
-10 Air Squats EMOM