
Skill: Tabata(s) - stagger as needed - mark off every 25 ft
Plate push (push as far as you can in 20 seconds/rest 10)
rest/transition 2 min
Russian Twist 45/25 (each tap is one)
WOD: Partner Double Diane(ish)
Plate push (push as far as you can in 20 seconds/rest 10)
rest/transition 2 min
Russian Twist 45/25 (each tap is one)
WOD: Partner Double Diane(ish)
A) Skill: KB single arm thruster;
EMOM x 10 - even 6 reps right side, odd 6 reps left side
As heavy as possible, ok to change weight ea round
EMOM x 10 - even 6 reps right side, odd 6 reps left side
As heavy as possible, ok to change weight ea round
Skill: GO ALL OUT.
AAB max cal: 30 sec on/off for 5 rounds
rest/transition 2 min
Row max cal: 30 sec on/off for 5 rounds
WOD: EMOM for 4 rounds
1: 10 MB get ups (sub MB sit ups then reg sit ups) 20/14
AAB max cal: 30 sec on/off for 5 rounds
rest/transition 2 min
Row max cal: 30 sec on/off for 5 rounds
WOD: EMOM for 4 rounds
1: 10 MB get ups (sub MB sit ups then reg sit ups) 20/14
Warm up:
Red Light, Green Light
Skill:
Pull ups/Monkey Hangs
WOD:
2 Rounds
11 Hurdle Hops
9 Lunges
7 Jumping Pull ups
Red Light, Green Light
Skill:
Pull ups/Monkey Hangs
WOD:
2 Rounds
11 Hurdle Hops
9 Lunges
7 Jumping Pull ups
Strength: Front Squat (work up to heavy 5)
5 - 5 - 5 -5 - 5
WOD: 20 - 16 - 12 - 8 - 4
DB Front Rack Lunges (in place) 25-35/10-20
Renegade Rows
Cap 12 min
Score: FS weight/time
5 - 5 - 5 -5 - 5
WOD: 20 - 16 - 12 - 8 - 4
DB Front Rack Lunges (in place) 25-35/10-20
Renegade Rows
Cap 12 min
Score: FS weight/time
A) Strength: Push Press; find a heavy single
B) Metcon: For Time (‘17 online qualifier)
21-15- 9
S2O
C2B
time cap 12min
B) Metcon: For Time (‘17 online qualifier)
21-15- 9
S2O
C2B
time cap 12min
A) Power Clean + 2 push press; find heaviest for the day
B) CF Metcon
C) 4 RFT; 15 cal AAB, 200m run
B) CF Metcon
C) 4 RFT; 15 cal AAB, 200m run
A) Strength: Deadlift; 4 sets of 5 reps @ 85-90% of 5RM, or 75 - 80% of 1RM
7min to build up to working weight then E3MOM x 4rds
B) Metcon: AMRAP 12min
6 Power Snatch
12 Box Jump
7min to build up to working weight then E3MOM x 4rds
B) Metcon: AMRAP 12min
6 Power Snatch
12 Box Jump