Fitness and Performance

10 Rounds for Time
10-Back Squat 135/95
100m Sprint
30 second Rest
(bar comes from the floor for RX)

scaled can come from rack. BUT everyone needs to pick a weight they can ideally do unbroken. if you are scaled and doing 3 reps and tracking it you need to immediately cut weight.

Fitness and Performance

1. Shoulder Press
5×4@75%1rm

2. 2 Rounds for time
50-Cal Row
25-Pushups

Fitness

2 person teams:
For time

2k row (swap every 500m)
into 150 DUS (swap every 25)
then 10 rounds (leap frog movements)
6 C2B pullups
9-HSPU(scale options. 20 second handstand hold. 9-HSPU off a box. 9-dumbell strict press)
12-Lunges

Performance

2 person teams:
For time

2k row (swap every 500m)
into 150 DUS (swap every 25)
then 10 rounds (leap frog movements)
6 C2B
9 HSPU
12 ALt pistols

Fitness and Performance

Because we only have 5 ski ergs coaches you may need to split class in half start wod for first group and work on gymnastics skill with other half till 1st half finishes wod then swap.

1. 15 MIN TO WORK on gymnastics skill work of your choice

2. For time
21/18 cal ski
200m run
18/15 cal ski
300m run
15/12 cal ski
400m run
12/9 cal ski

Fitness and Performance

1. 3 RFT
20 S2OH 115/75
10 DBALL Burpee Box jump Over 100/70# to 24/20

(stone over the box. then burpee box jump over)
13 min time cap

2. For quality:
Not for time but stay moving:
20 weighted Sit ups
30 GHD
40 Sit ups
rest 2 min
20 weighted hip extensions
30 empty barbell Good morning.
40 hip extension

Fitness

A. after warm up:
10 min on the clock to find a max Dead Lift

5 rounds for reps:
1 min dumbell front squats 50/35
1 min cal bike
1 min db snatch
1 min rest

Performance

A. after warm up:
10 min on the clock to find a max load:
1 DL+ 2 hang cleans+ 1 jerk

5 rounds for reps:
1 min dumbell front squats 50/35
1 min cal bike
1 min db snatch
1 min rest

Fitness and Performance

30 Min EMOM
1. 3-bar Mu
2. 200m Run
3. 15-Abmat Situps
4. 20-Land mine press(25lb on 45 bar/15 on 35 bar)
5. 12-single leg kb deadlift 53/35(6R.6L)

(scale bar mu to 5-c2b pullups. it’s ok for the run to roll in to the situps as long as you stay on track at end of situps. if you fall behind the EMOM just complete as 6 rounds for quality)

Fitness and  Performance

1. Squat Clean
build to heavy single with 2 second pause at bottom of the catch

(fitness can do front squat)

2. 12 min AMRAP
15-Wallball 20/14
10-Burpees
50m Run

Fitness and Performance

For Time
5 Rounds
400m Run
12-Pullups
12-Deadlift 185/135

Pay October Dues

Fitness and Performance

1. Split Jerk
5-3-1-1-1

2. 21-15-9
Ring Dips
2xDouble Unders(42-30-18)
Cal Row