A1. Deadlift 3-3-3
A2. Clapping pushups 10-10-10
B1. Push Press 3-3-3
B2. Superman 30-30-30
C. 6x hill ascents with 2 minute rest between

WOD
A1. Back Squat 5-5-5 Rest 30s
A2. Bench Jumps 10-10-10 Rest 2min
B1. Pull Ups 4x8 rest 15s
B2. V Ups 4x25 rest 1min

For time:
600m run
10 burpees
400m run
20 burpees
200m run
30 burpees

Warm up
50 hand off ground push ups
50 sit ups
50 squats
Break em up anyway you want

A1. Deadlift 3-3-3 rest 30s
A2. Db swings (M40, W25) 15-15-15 rest 2min
B1. Press 3-3-3 rest 30s
B2. superman 30-30-30 rest 2min
C. Burpees 3x15 rest 30s between. Go as fast as possible for 15

Swimming Videos on Floswimming

WOD
A1. Back Squat 3-3-3 Rest 30s
A2. Bench Jumps 10-10-10 Rest 2min
B1. Pull Ups 4x8 rest 15s
B2. V Ups 4x25 rest 1min
C. Two 5min amraps with 1min rest of:
1/2 gasser (across width of football field and back)
10 hands off ground push ups

More on recovery

Returnees
SWOD
Deadlift
3-3-3
Press
3-3-3
after warm up, increase weight after each set. 2 min rest between sets.

WOD
for time:
50 burpees
Rookies
4RFT(rounds for time)
400m run
25 hands off ground push ups

returnees
SWOD
Deadlift
3-3-3-3-3
Press
3-3-3-3-3
after warm up, increase weight after each set. 2 min rest between sets.

WOD
for time:
50 burpees

Rookies
4RFT(rounds for time)
400m run
25 hands off ground push ups

please check out this great video on shoulder mobility. Try it!

All
Handstand push ups(modified)
3x10

Returnees
2 sets of:
20yd Partner wheel barrow walk
20yd piggy back ride

For time:
800m run
5 rounds of:
10 push ups
10 squats
20 v ups
800m run

Rookies
Deadlift
3x5

Partner pull ups
3x8

10 min amrap:
5 push ups
10 squats
15 v ups

Weeks warm up
2 rounds of:
10 arm circles back and forth
10 squats
10 prisoner lunges (5ea side)
10 burpees

Front squat 95/75
3x5
Between sets do 15 hands off ground push ups

Strict pull ups
4x8
Between sets complete 20 v ups

Press
3x5
Between sets complete 30 superman

Team WOD
in teams of four athletes, complete the following.

400m run with MB
150 Push ups
150 MB v-ups
150 Wall Ball
150 MB Slams
400m run with MB

One MB per team. In the run, the MB can be switched as many times from teammates. All reps are completed one person at a time until all reps of exercise is complete. Then advance to the next movement. The team cannot begin the run until all reps are done. The team has not completed the run until all teammates cross the finish line.

Returners
Deadlift
3x5
Strict pull ups
3x10
For time:
600m run
25 v ups
400m
50 v ups
200m run
75 v ups

Rookies
Practice
Squats
Front Squats
Overhead Squats
Handstand Holds