A) Back Squat; 1RM test B) CF Metcon C) 4 RNFT; max strict pull ups, max strict HSPU
A) Gymnastics: 10 min EMOM 5 burpees + 5 Pull ups B) Metcon: 10min AMRAP 10 Russian KB Swings (70/53) 5 push ups 10 box Jumps (24/20) Target: 5+ rounds Score: Total Reps, Rounds + reps
Strength: Push Press EMOM X 10 5 reps @ 70-75% of Strict Press from 5/1 or moderate weight WOD: 5 rft 10 Wall Balls 20/14 15 MB Sit Ups (sub no wb) 10 MB Push Ups (sub no wb then incline pushups) Score: Push Press wgt/ time
A) CF S-WOD B) CF Metcon C) 2 RFT; 400m run, 10 burpees to target.
Skill: Handstand review /practice Reverse Tabata and a half (12 rounds) 10 sec on/ 20 sec off Handstand Hold (Scaling: Wall walk up hold, pike off box hold if athlete is completely uncomfortable holding themselves upside down they can hold a plate overhead, but plate should be at a…
A) Oly: Power Clean and Jerk 1RM. B) Metcon: 3 RFT 15 toes to bar 50 double unders 10 clean and jerk (135/95) Target: 10min, cap 15min Score: Power Clean and Jerk 1RM, metcon time
A) CF S-WOD B) CF Metcon C) 5 RNFT; 25’ hs walk, 10 hollow rocks
A) Metcon: AMRAP 25min Teams of 2, 1 work, 1 watches 50 kb hang power snatch (53/35) (dumbbells ok too in a large class) 50 burpees to 45# bumper plate (jump on it ea burpee) 2 Broad jump length of turf (partner a goes down, b comes back) 50 goblet…
A) CF S-WOD B) CF Metcon C) Work on your 2017 goals; destroy weakness!
Warm up: 2 rounds of: Turf run x 4, 10 pushups, inchworms, 10 jumping squats, bear crawl Skill: How high can you jump? Place a PVC pipe on top of boxes, increasing in height. Keep increasing until all children have missed. WOD: AMRAP 3 min, rest :90, repeat 10 Wall…