
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
A) Endurance: 250m x 3 (groups of 3 on rower waterfall style, abc, abc, abc)
Score slowest 250m row (reset after ea person)
B) WOD: EMOM 20min (5ds)
Min 1: 11 burpees
Min 2: 40 double unders (scale: 80 singles)
Score slowest 250m row (reset after ea person)
B) WOD: EMOM 20min (5ds)
Min 1: 11 burpees
Min 2: 40 double unders (scale: 80 singles)
Got a vest? Wear it.
WOD:
20 Deadlifts 275/195
Run 400m
20 AKB swings 70/53
Run 400m
20 Overhead Squats 115/80
Run 400m
20 Burpees
Run 400m
20 C2B
WOD:
20 Deadlifts 275/195
Run 400m
20 AKB swings 70/53
Run 400m
20 Overhead Squats 115/80
Run 400m
20 Burpees
Run 400m
20 C2B
Skill: E90sec for 7 rounds (10 min 30 sec): 2 Tempo Back Squats 32x1 @75-85% of 1 rm
WOD: 12 min AMRAP Partner 1:1 (Partner A does reps, than partner B does reps – they are not split)
WOD: 12 min AMRAP Partner 1:1 (Partner A does reps, than partner B does reps – they are not split)
S:
Press 5x5 2 80%
WOD:
For time
400m run
30 pushups
15 front squat 95/65
500m Row
15 push press
30 deadlift
Press 5x5 2 80%
WOD:
For time
400m run
30 pushups
15 front squat 95/65
500m Row
15 push press
30 deadlift
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) Dumbbell Bench press; 4 sets to find a 10RM. Superset with 4 sets of 15 GHD Sit ups
B) CF Metcon
C) Dumbbell Bench press; 4 sets to find a 10RM. Superset with 4 sets of 15 GHD Sit ups