A) Strength: Deadlift
Build to a heavy 3 for the day (not a 3rm max effort)
B) Metcon:
8 Toes to bar (scale: knee raises -> V-up)
10 DB Shoulder to overhead (40-50/25- 35)
AMRAP 8min
Build to a heavy 3 for the day (not a 3rm max effort)
B) Metcon:
8 Toes to bar (scale: knee raises -> V-up)
10 DB Shoulder to overhead (40-50/25- 35)
AMRAP 8min
Accumulate 3 min L Sit hold
paralette bars, between boxes or rings
Scale: Hold knee raise—> V up
WOD:
20 min AMRAP
6 ring dips
paralette bars, between boxes or rings
Scale: Hold knee raise—> V up
WOD:
20 min AMRAP
6 ring dips
A) Oly: Power Clean
E90sec x 7rds; 2 reps @ 85% (no touch and go)
B) Metcon:
5 Power Clean (135/95)
10 Box Jump over (24/20)
200m Run
5RFT
Score: PC weight, Time
E90sec x 7rds; 2 reps @ 85% (no touch and go)
B) Metcon:
5 Power Clean (135/95)
10 Box Jump over (24/20)
200m Run
5RFT
Score: PC weight, Time
Back Squat
5,5,5,3,3,3
WOD:
Against a 7 minute clock
1 Thruster (45#/33#)DB or barbell
1 burpee
2 thrusters
2 burpees
5,5,5,3,3,3
WOD:
Against a 7 minute clock
1 Thruster (45#/33#)DB or barbell
1 burpee
2 thrusters
2 burpees
A) Power Clean + Push Jerk, Power Clean + Split jerk; @85% of 1RM pc x 7 rds e90sec.
B) CF Metcon
C) Pull a heavy 3 deadlift
B) CF Metcon
C) Pull a heavy 3 deadlift
A) Strength: Back Squat
5 sets of 3 @ 75% of 1RM, or find a heavy 3 if 1rm is unknown
B) Metcon:
50 Pull ups
50 Push ups
50 Sit ups
50 Thrusters (45/35)
For time:
5 sets of 3 @ 75% of 1RM, or find a heavy 3 if 1rm is unknown
B) Metcon:
50 Pull ups
50 Push ups
50 Sit ups
50 Thrusters (45/35)
For time:
Run
E2MOM x10 min
Shuttle run
25m and back then 50m (1st light pole and back)
Mobility
Traps, lacrosse ball
E2MOM x10 min
Shuttle run
25m and back then 50m (1st light pole and back)
Mobility
Traps, lacrosse ball
A) Front Squat; 5 sets of 3 @ 80% of 1RM FS (same weight as last week)
B) CF Metcon
C) 30 toes to bar for time
D) 30 hspu for time
B) CF Metcon
C) 30 toes to bar for time
D) 30 hspu for time