A) Gymnastics: E2MOM x 10 min
Beg: 5 banded pull ups
Int: 2-5 strict pull ups
Adv: 2-5 muscle ups (bar or ring)
Beg: 5 banded pull ups
Int: 2-5 strict pull ups
Adv: 2-5 muscle ups (bar or ring)
A:
Back rack step back lunge. Add 5 lbs from last week set 6 sets 8 reps. Goal to do all 6 sets at the same weight.
B:
for time
Jump rope/sit ups
100/10
Back rack step back lunge. Add 5 lbs from last week set 6 sets 8 reps. Goal to do all 6 sets at the same weight.
B:
for time
Jump rope/sit ups
100/10
A) CF S-WOD; strict MU
B) CF Metcon
C) 3RNFT; 25’ hs walk, 5 Tall box jumps (36/28) (step down to a lower box)
B) CF Metcon
C) 3RNFT; 25’ hs walk, 5 Tall box jumps (36/28) (step down to a lower box)
A) Oly: Snatch; E2MOM 16min, 2 reps (not touch and go)
Start around 50%, and add 5-10# ea round after a successful lift.
B) Metcon: Amanda
9-7- 5
Ring MU
Squat Snatch (135/95)
Start around 50%, and add 5-10# ea round after a successful lift.
B) Metcon: Amanda
9-7- 5
Ring MU
Squat Snatch (135/95)
A) Strength: Back Squat Clusters (15-20min)
(beginners can build to a heavy set of 5 over the course of the 10min)
E30sec: 5 sets of 2 @ last weeks 5rm (or 80% of 1rm)
Rest 3 min
(beginners can build to a heavy set of 5 over the course of the 10min)
E30sec: 5 sets of 2 @ last weeks 5rm (or 80% of 1rm)
Rest 3 min
A:
Med Ball thrusters
E2MOM 10 med ball thrusters x12 min (6 rounds)
B:
Team of 3
25 min cap
Complete with med ball 20/14#
300 squats
Med Ball thrusters
E2MOM 10 med ball thrusters x12 min (6 rounds)
B:
Team of 3
25 min cap
Complete with med ball 20/14#
300 squats
A) CF S-WOD
B) CF Metcon
C) 3x max hollow hold for time (score total time) rest 1min between attempts
D) 3x max superman hold for time (score total time) rest 1min between attempts
B) CF Metcon
C) 3x max hollow hold for time (score total time) rest 1min between attempts
D) 3x max superman hold for time (score total time) rest 1min between attempts