SKILL: Every 2 mins for 6 Rounds (12 min)

10 Russian KB Swings (53/35) + 5 Push Jerks

*Start around 60- 70% of Strict Press weight, may increase weight

WOD: 4 RFT

1 min max cal row

:15 rest/transition

SKILL: A) Bar Muscle Up Practice – 10 mins

B) AMRAP 6

5 T2B

1 Burpee

3 Pullups

1 Burpee

1 Bar Muscle Up

1 Burpee

WOD: AMRAP 15

30 Double Unders

SKILL: No SKill

WOD: Team of 2

125 Cal Bike

800m Run (alternating 100m runs)

125 Cal Row

*Bike and Row calories can be split anyway*

Score is time

TUESDAY

SKILL: 2RM Seated Press

WOD: 6 Rounds

:30 Max R KB Press (35/25)

:30 Max L KB Press (35/25)

:30 Max Situps

:30 Rest

Score is Seated Press weight/total reps

MONDAY

SKILL: Deadlift: 10 @ 50%

10 @ 60%

8 @ 65%

6 @ 70%

4 @ 80 %

WOD: AMRAP 15

10 Tire Flips

10 T2B

200m run

Score is Rounds + reps

A) CF S-WOD – find max unbroken bmu

B) CF Metcon

C) 100 hollow rocks for time

SKILL: 15-20 Mins to find 3RM Touch n go Power Clean

WOD: 4 RFT

30 ft Handstand Walk

12 T2B

9 Burpee Box Jumps (24/20)

Score is weight/time

VF Crew represent!

A) High hang Snatch, Hang Snatch (from knee), OHS, find heaviest of the day, straps ok

B) CF Metcon

C) 1k row for time

SKILL: Deadlift: 10-10- 10. Work up to a weight were all 10 are clean and unbroken


WOD: AMRAP 12
Buy In: 800m run
1(+1) Deadlift (225/155)
1(+1) HSPU

*Keep increasing reps by 1 each round*

A) Complex: Hang Clean, Clean (from floor), Front Squat, find heaviest of the day (the suck, embrace it)

B) CF Metcon

C) From the rack, find a heavy single push jerk