
Skill: EMOM x 12, alternating movements
Min 1 – 2 OHS
Min 2 – 30 Double Unders
*Build to a heavy 2 over the 6 sets. NO MISSES! May be taken from a rack or the floor. Athlete’s choice.
WOD: JOSH
Min 1 – 2 OHS
Min 2 – 30 Double Unders
*Build to a heavy 2 over the 6 sets. NO MISSES! May be taken from a rack or the floor. Athlete’s choice.
WOD: JOSH
Skill: 2k row for time
WOD: Helen is my homegirl
For time
3 rft
400 m run (sub 500 m row)
21 Swings 53/35
WOD: Helen is my homegirl
For time
3 rft
400 m run (sub 500 m row)
21 Swings 53/35
Warmup:
Squat Potato
Skill:
Rope Climb Work
WOD:
AMRAP
30ft Bear Crawl
5 Burpees
30ft Broad Jump
Squat Potato
Skill:
Rope Climb Work
WOD:
AMRAP
30ft Bear Crawl
5 Burpees
30ft Broad Jump
Strength: Back Squat 5 rm (15-20 min)
WOD: EMOM for 12 min
Min 1: 6-8 Push Ups (sub HR Push Ups off box)
Min 2: 8-10 Knee Raises (sub knee raises from box toes to rig knee raises off box)
WOD: EMOM for 12 min
Min 1: 6-8 Push Ups (sub HR Push Ups off box)
Min 2: 8-10 Knee Raises (sub knee raises from box toes to rig knee raises off box)
Strength: Back Squat 5 rm (15-20 min)
WOD: EMOM for 12 min
Min 1: 6-8 Push Ups (sub HR Push Ups off box)
Min 2: 8-10 Knee Raises (sub knee raises from box toes to rig knee raises off box)
WOD: EMOM for 12 min
Min 1: 6-8 Push Ups (sub HR Push Ups off box)
Min 2: 8-10 Knee Raises (sub knee raises from box toes to rig knee raises off box)
A) Power Snatch; 5 sets of 3 @ 75%, move as quickly and efficiently as possible.
B) CF Metcon
C) Back Squat; 5 sets of 3 reps at 75% (quick, easy reps)
B) CF Metcon
C) Back Squat; 5 sets of 3 reps at 75% (quick, easy reps)
Skill: Find 1 RM Seated Box Jump (15 to 20 mins)
WOD: JACK
AMRAP 20
10 Push Press 115/85
10 KB Swings 70/53
10 Box Jumps 24/20
Score is 1 RM Seated Box Jump/Rounds and Reps
WOD: JACK
AMRAP 20
10 Push Press 115/85
10 KB Swings 70/53
10 Box Jumps 24/20
Score is 1 RM Seated Box Jump/Rounds and Reps
Strength: Deadlift
1 DL E45seconds for 12 rounds (9 min)
75-80% of 1 rm OR 80-85% of their heavy 3 from 4/14
WOD: 9 -7- 5 -3 for time
Hang Power Snatch (KB or DB) each side
1 DL E45seconds for 12 rounds (9 min)
75-80% of 1 rm OR 80-85% of their heavy 3 from 4/14
WOD: 9 -7- 5 -3 for time
Hang Power Snatch (KB or DB) each side