Skill: 15 mins to find 2RM Single Arm Seated DB Strict Press
Rest 2 min
One set of max reps per side @ 70%
WOD: 8 min Ladder
4(+4) Situps
4(+4) Ball Slams AHAP
Rest 2 min
One set of max reps per side @ 70%
WOD: 8 min Ladder
4(+4) Situps
4(+4) Ball Slams AHAP
Strength: E2MOM for 12 min
2 Full Snatches (not TNG)
Start at 60-65% of 1rm. May increase each round w/ good form
WOD: AMRAP 15
25 Wall Ball Shots 20/14
10 HSPU
2 Full Snatches (not TNG)
Start at 60-65% of 1rm. May increase each round w/ good form
WOD: AMRAP 15
25 Wall Ball Shots 20/14
10 HSPU
A) CF S-WOD
B) CF Metcon
C) E2MOM x 12min (6rds); first 3rds, 1 unbroken set max pull ups, second 3rds, 1 unbroken set max chest to bar pull ups
B) CF Metcon
C) E2MOM x 12min (6rds); first 3rds, 1 unbroken set max pull ups, second 3rds, 1 unbroken set max chest to bar pull ups
WOD: Partner Daniel
For time
100 pull ups (sub – jumping or ring rows)
400 m run (together)
42 thrusters 95/65
800 m run (together)
42 thrusters 95/65
For time
100 pull ups (sub – jumping or ring rows)
400 m run (together)
42 thrusters 95/65
800 m run (together)
42 thrusters 95/65
Congratulations to our July AOM: Mais and Rebecca!
Skill: Front Squat (in 15-20 min find 3 rm)
3-3- 3-3
WOD: Every 2 min and 30 seconds for 3 rounds (25 min)
1: 15 OH Plate step ups 45/25 24/20
2: 25/18 cal AAB
3: 30/20 cal row
3-3- 3-3
WOD: Every 2 min and 30 seconds for 3 rounds (25 min)
1: 15 OH Plate step ups 45/25 24/20
2: 25/18 cal AAB
3: 30/20 cal row
A) Back Squat 4 sets of 5 @75% + 5#s from last week.
B) CF Metcon
C) Muscle ups; pick a repeatable # between 1 and 4; EMOM x 10min
B) CF Metcon
C) Muscle ups; pick a repeatable # between 1 and 4; EMOM x 10min
Skill: Every :90 for 10 rounds, alternate movements
1) 10 DB Bench Press AHAP
2) 10 Pendlay Rows *Choose Load* Focus should be on quality of movement than weight
WOD: 5 Rounds For Time
1) 10 DB Bench Press AHAP
2) 10 Pendlay Rows *Choose Load* Focus should be on quality of movement than weight
WOD: 5 Rounds For Time