
Skill: Press Complex
2 Press + 1 Push Press
Take 15 min to get to heaviest complex
WOD: DB DT
5RFT
12 DB Deadlift (to mind shin – on the sides of legs not out front)
9 DB Hang Power Clean
2 Press + 1 Push Press
Take 15 min to get to heaviest complex
WOD: DB DT
5RFT
12 DB Deadlift (to mind shin – on the sides of legs not out front)
9 DB Hang Power Clean
A) Clean and Jerk x 1 @ 85% - 90% of 1rm x 7rds e90sec
B) CF Metcon
C) 4rnft: 15 GHD sit ups / 12 alt pistols
B) CF Metcon
C) 4rnft: 15 GHD sit ups / 12 alt pistols
A) Strength: E90Sec x 8rds (12min) Front Squat: 3 @ 60%, 3 @ 65%, 2 @ 70%, 1
@ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+ (go for heaviest of the day)
B) Metcon: 35min cap.
Teams of 2:
@ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+ (go for heaviest of the day)
B) Metcon: 35min cap.
Teams of 2:
A) Back Squat; 3 @ 60%, 3 @ 65%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+ (go for heaviest of the day)
B) CF Metcon
C) Work on a Gymnastics weakness.
B) CF Metcon
C) Work on a Gymnastics weakness.
A) Oly: Power Snatch
E2MOM 14min (7rds)
3 Reps @ 75 to 80% of 1RM PS or add weight ea rd to find a 3rm PS.
B) Metcon:
7 Power Snatch (95/65)
14 Wallballs (20/14)
7min AMRAP
E2MOM 14min (7rds)
3 Reps @ 75 to 80% of 1RM PS or add weight ea rd to find a 3rm PS.
B) Metcon:
7 Power Snatch (95/65)
14 Wallballs (20/14)
7min AMRAP
Pendlay Row 3,3,3
Front squat 3,3,3
These are for perfect form. Do not increase weight especially with Rows
Mobility:
Pigeon pose
couch stretch
WOD:
Front squat 3,3,3
These are for perfect form. Do not increase weight especially with Rows
Mobility:
Pigeon pose
couch stretch
WOD:
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