A) Gymnastics; strict pull ups
E90sec x 7 rds; 3 to 5 strict pull ups.
Scale to rogue bars or supine ring rows
B) Metcon:
AMRAP 5
E90sec x 7 rds; 3 to 5 strict pull ups.
Scale to rogue bars or supine ring rows
B) Metcon:
AMRAP 5
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Skill:
EMOM x 9
Min 1: :30 Side Pillar Hold Right
Min 2: :30 Side Pillar Hold Left
Min 3: 12 Russian Twist 45/25
WOD:
EMOM x 9
Min 1: :30 Side Pillar Hold Right
Min 2: :30 Side Pillar Hold Left
Min 3: 12 Russian Twist 45/25
WOD:
A) Strength:
Strict Press; 2 sets of 8 @ 65%, then 3 sets of 3 @ 75% (add 2.5-5# from last week)
B) Metcon:
5 rft
Strict Press; 2 sets of 8 @ 65%, then 3 sets of 3 @ 75% (add 2.5-5# from last week)
B) Metcon:
5 rft
A) Metcon: Teams of 2, 1:1 20min AMRAP
50 mb slams
400m team run (tethered by jump rope)
50mb get ups
400m run
50yd mb overhead lunge
Score: time
50 mb slams
400m team run (tethered by jump rope)
50mb get ups
400m run
50yd mb overhead lunge
Score: time
A) CF Metcon
B) Work on a Skill weakness (efficiency cycling reps in gymnastics, or barbell work)
B) Work on a Skill weakness (efficiency cycling reps in gymnastics, or barbell work)
A) Strength: Back Squat; 2 sets of 8 @ 65% of 1rm, then 3 sets of 3 @ 75% (add 5# from last
week)
B) Metcon:
21-18- 15 Dumbbell thruster (40-50# / 25-35#)
42-36- 30 Double unders
week)
B) Metcon:
21-18- 15 Dumbbell thruster (40-50# / 25-35#)
42-36- 30 Double unders
A) Pendlay Row: 5,5,5,5,5 (find a heavy set of 5)
Keep chest parallel to the floor w/ knees slightly bent. Row the bar into the sternum area
B) Metcon: 12min AMRAP
9 hollow rocks (sub sit ups)
Keep chest parallel to the floor w/ knees slightly bent. Row the bar into the sternum area
B) Metcon: 12min AMRAP
9 hollow rocks (sub sit ups)