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Main - Basic TrainingView Public WhiteboardPart A100 Sit-Ups for Time (Time)Complete 100 Sit-Ups for TimePart BMetcon (AMRAP - Reps)In 20 Mins , complete 2k row then with remaining time ascend ladder: 3-6-9-12-15-18-21 Sumo Dead Lift High Pulls (75/55) Hand Release Push Ups *Score 2k row time AND reps2k Row...

Main - Basic TrainingView Public WhiteboardPart A8 Min AMRAP Team Sled Push (+50# on sled)Part BHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsPart C4x 200m sprints *Perform 1 sprint every 2 mins...

Main - SportView Public WhiteboardWarm-up400m run 30 pass throughs 90 sec shoulder/bicep stretch 90 t-spine swimGymnastics10 mins for handstand progressionsMetconMetcon (Time)"Handstand push up biathalon" 400m run 15 hspu 400m run 10 hspu 400m run 5 hspu *must be unbroken, every time sets break you must run 200m *sub strict press (115/75) for hspu as mod *25 min...

Main - Basic TrainingView Public WhiteboardMetcon (AMRAP - Reps)6 min EMOM -10 kbs + 5 goblet squats (24/16)Metcon (AMRAP - Reps)Complete 4 cycles of the following 4 min running clock -400m run -20 burpees -AMRAP slam balls *rest 1 min after each cycle *score total slam ballsMetcon (No Measure)EMOM for 8 mins -run 100m...

Main - SportView Public WhiteboardWarm-up400m run 30 lunge pass throughs 30 overhead squats 30 push jerks (above the head)Push JerkTake 12 mins to work up to a heavy push jerkMetcon (Time)Competition Wod #1 500m row buy in then...