Skill: Gymnastics focus: 15 min to work on...
Handstand walks and holds
- Partner assist HS Walks
- Holds against the wall w/ shoulder taps (kick up or wall walk)
- Inversion off box (both feet on the box then one leg up)
Handstand walks and holds
- Partner assist HS Walks
- Holds against the wall w/ shoulder taps (kick up or wall walk)
- Inversion off box (both feet on the box then one leg up)
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A) CF S-WOD – if you are proficient at walking set up obstacles.
B) CF Metcon
C) 10 burpee box jump overs for time (30/24)
D) 20 burpee box jump overs for time (24/20)
B) CF Metcon
C) 10 burpee box jump overs for time (30/24)
D) 20 burpee box jump overs for time (24/20)
Skill: EMOM for 10 min
Hang Power Clean - start at 60% of 1 RM PC and increase weight every other round
WOD: For time
Buy in: 200 m run
12-9- 6
Power Cleans 185/135
9-6- 3
Bar Muscle Ups
Hang Power Clean - start at 60% of 1 RM PC and increase weight every other round
WOD: For time
Buy in: 200 m run
12-9- 6
Power Cleans 185/135
9-6- 3
Bar Muscle Ups
This one is for all the people reading this who think they “can’t”. Everyone in the room knows you can do this, aside from yourself. You are your own worst enemy in the gym. You can row a little faster than you think, run further, lift more, wake up and go to the gym earlie
A) Power Clean + Hang Power Clean; 10min EMOM start @ 70% of 1rm PC, increase weight every other round
B) CF Metcon
C) Front Squat; 5 sets of 1 @ 90% of 1rm
B) CF Metcon
C) Front Squat; 5 sets of 1 @ 90% of 1rm
Skill: Pick one of the following:
Wall Walk
HS Kick Up
Pike off a box
OH Plate Hold
10 rounds of :20 on, :40 off
WOD: EMOM x 21, alternating movements
Min 1) 5/side DB Strict Press
Wall Walk
HS Kick Up
Pike off a box
OH Plate Hold
10 rounds of :20 on, :40 off
WOD: EMOM x 21, alternating movements
Min 1) 5/side DB Strict Press
18 min AMRAP 1:1
12 Wall Balls 25-35/16- 25
200 M Run
12 Hang Power Snatch 75/55
200 M Run
Partner completes each movement before the other partner goes
Score: team rounds - 100 m = 1 rep
12 Wall Balls 25-35/16- 25
200 M Run
12 Hang Power Snatch 75/55
200 M Run
Partner completes each movement before the other partner goes
Score: team rounds - 100 m = 1 rep