S: Push press take 10 min build to a heavy 3. Once established then 65% of weight 5 sets of 1 strict press WOD: Turf length Burpee broad jump down, then crab walk back 4 times through For time Create lines and/or stagger start to keep conga line effect
A) Clean; E3MOM x 4 rds; 3 @ 80 to 85% (no touch and go) B) CF Metcon C) 8 rounds for time; 12 cal assault bike, 1 rope climb
S: E2 x5 Rounds (10 min) 5 floor press (135/95) 5 pendlay row WOD: 20 min AMRAP Team of 3, one working, two rest. Partner 1 completes round, then next person goes, third person goes after person in front of them completes the round. 5 pushup 10 goblet squat…
A) CF S-WOD B) CF Metcon C) Strict pullups; 4 x max reps (minimum 35 reps, take more sets if you need to. If you have more than 10 per set, add weight)
A) CF Metcon B) Work on a strength weakness.
CF Kids – StrongGirl Training
Workout of the Day, February 2nd, 2017 StrongGirl Training Warmup Skill: "Atlas stones" (wallball) - Working on picking up and lapping the ball and standing. WOD: AMRAP 5 Burpees 5 Ball over bar 20ft Ball Carry GAME!!!!
A) 6min AMRAP Muscle up ladder w/ double unders 1 MU, 25 DU, 2 MU, 25 DU, 3 MU, 25 DU etc B) CF Metcon C) Sit ups; 3min AMRAP D) GHD back extension (weighted) 3 sets of 10
Skill: Accumulate one of the following 20 Strict Pullups 30 Banded Pullups 40 Rouge Bar Strict Pullups 50 Ring Rows WOD: For Time 10-1 Wallballs 1-10 Ring Dips Score is time
Skill: Strict Press 20 mins to find 1 RM WOD: EMOM x 14 Odd: 100m run Even: 10 DB Hang Power Snatch (30-40/15- 25) Score is 1 RM + Rounds Completed