
A) Power Snatch: 5 sets of 4 reps @ 75% of 1 rm ps. (touch and go if possible)
B) CF Metcon
C) 50 TTB for time
D) Free standing handstand holds and Freestanding HSPU practice. (take about 5 – 10 min to work on quality movement)
B) CF Metcon
C) 50 TTB for time
D) Free standing handstand holds and Freestanding HSPU practice. (take about 5 – 10 min to work on quality movement)
Skill: 100M Sprints 10 min EMOM
WOD:
EMOM 18 minutes - RX
Min 1: 12/10 Calorie Row
Min 2: 15 Wall Balls (20#/14#)
Min 3: Plate Push Down and Back
EMOMx18 - Scaled
WOD:
EMOM 18 minutes - RX
Min 1: 12/10 Calorie Row
Min 2: 15 Wall Balls (20#/14#)
Min 3: Plate Push Down and Back
EMOMx18 - Scaled
SKILL :10 Plank Hold, :20 rest, :20 sec max Russian Twist (45/25), :10 sec rest (1 min total) x 8 rounds
WOD: 12 Min AMRAP
21 Situps
14 DB Row from Plank (alternate arms) (35/25)
7 Knees to Elbows
WOD: 12 Min AMRAP
21 Situps
14 DB Row from Plank (alternate arms) (35/25)
7 Knees to Elbows
A) Front Squat; (tempo) 32x1 + 1 FS (3 sec decent, 2 sec pause at bottom,
then one front squat with no tempo). Find heaviest of the day.
B) CF Metcon
C) 4RNFT; 2x Max hold Dragon flag, 1x max reps push ups
then one front squat with no tempo). Find heaviest of the day.
B) CF Metcon
C) 4RNFT; 2x Max hold Dragon flag, 1x max reps push ups
Skill:
Every 90 Seconds for 10 Rounds (15 minutes, but just use interval timer)
2 Power Cleans + 15 Double Unders sub Singles
Every other round, increase weight
Every 90 Seconds for 10 Rounds (15 minutes, but just use interval timer)
2 Power Cleans + 15 Double Unders sub Singles
Every other round, increase weight
SKILL: Back Squat
5-5- 3-3- 3-1- 1-1
Work up to “HEAVY” single. Treat the sets of 5 as warm ups
WOD: 14 Min AMRAP
50 Jump Ropes
200m run
Score is heaviest Back Squat + Rounds and Reps
5-5- 3-3- 3-1- 1-1
Work up to “HEAVY” single. Treat the sets of 5 as warm ups
WOD: 14 Min AMRAP
50 Jump Ropes
200m run
Score is heaviest Back Squat + Rounds and Reps
A) Power Clean; E90sec x 7 rds, 2 @ 85-90%
B) CF Metcon
C) 10min EMOM; min 1: 5 muscle ups, min 2: 35 double unders
(sub: alternate rounds of max chest to ring pull ups / max dips)
B) CF Metcon
C) 10min EMOM; min 1: 5 muscle ups, min 2: 35 double unders
(sub: alternate rounds of max chest to ring pull ups / max dips)
Skill: Bench Press – 2,2,2,2,2, Increase weight each set.
WOD: For Time
1000m row
45 Burpees
75m Bear Crawl
75m Crab Walk
45 tire flips
1000m row
WOD: For Time
1000m row
45 Burpees
75m Bear Crawl
75m Crab Walk
45 tire flips
1000m row