7.14

Travel 7000m in 45 minutes or less.
Choose any combination of rowing, running or biking (each meter worth half a meter). Cannot just row or just run

5 sets of 10 hip ext 45/35 plate+10 w/no plate(20 reps total per set)

 

7.13

Do general class workout before or after. 

A) 20 minutes To Build to heavy 1 rm Power Clean

B) Then 10 min emom of 10 burpees+1 PC at 205/135

C) 15/10 muscle ups for time.

14 days out

In addition to regular class wod

A) 4 rounds
(alt rounds back and forth with a partner)
25/18 cal row
15 KBS 70/53

B) run 800m

C) 3 rounds
(Alt rounds back and forth with a partner)
15 bf burpee
10 shoulder to ovhd 165/110

15 days out

In addition to the class WOD…

50 strict press in as few sets as possible 115/75
*if you take more than 6 sets then move on to next bit of work

Run 1 mile or Row 2k
50 wall balls 20/14
Rest 3 min
50 ring rows
Run 1 mile or row 2k

16 days out

In addition to the class WOD…

14 min EMOM
2 hang squat snatch 155/105
and
1 rope climb

45 GHD sit-ups
45 hip ext