
A) CF Metcon
B) Work on a strength weakness (deadlift, press, bench, etc) let me know if you need any direction.
B) Work on a strength weakness (deadlift, press, bench, etc) let me know if you need any direction.
A) Strength: Back Squat: 10min E2MOM; 5rds (5 sets of 5 reps at 75-85% of 1RM)
B) Metcon:
12 HPS (75/55)
9 push ups
9min AMRAP
Score: rounds plus reps
B) Metcon:
12 HPS (75/55)
9 push ups
9min AMRAP
Score: rounds plus reps
A) CF S-WOD
B) CF Metcon
C) 800m run for time, rest 3min, then 400m run @ 90% intensity
(score the 800 only)
B) CF Metcon
C) 800m run for time, rest 3min, then 400m run @ 90% intensity
(score the 800 only)
S: rope climb practice
If you have them, then
10 min E2MOM
1 RC
WOD:
10 min AMRAP
8 TGU 30/15
10 Goblet Lunge
12 DB Row from plank
( should only need 1 DB)"
If you have them, then
10 min E2MOM
1 RC
WOD:
10 min AMRAP
8 TGU 30/15
10 Goblet Lunge
12 DB Row from plank
( should only need 1 DB)"
A) Strength: 15 to 20min - Weighted pull up – Find a 1 RM
If you can’t do a strict pull up, 5 sets of max banded pull ups on the hardest band you can do at least 5 reps with.
B) Metcon:
10 renegade rows (M- 35-45 F- 20-30)
If you can’t do a strict pull up, 5 sets of max banded pull ups on the hardest band you can do at least 5 reps with.
B) Metcon:
10 renegade rows (M- 35-45 F- 20-30)
A) Strength: Hang Power Clean 1RM
B) Metcon: Partner Macho Man
3 Power clean 185/135
3 Front Squat
3 shoulder to overhead
15min AMRAP
1:1, complete a full round then switch
B) Metcon: Partner Macho Man
3 Power clean 185/135
3 Front Squat
3 shoulder to overhead
15min AMRAP
1:1, complete a full round then switch
Workout of the day - Wednesday, September 7, 2016
Warm Up: FREEZE TAG!!
Skill: Deadlifts
S: Push press 4x3 @75%
If no one, build to heavy 3
WOD:
10 RFT
10 push up
10 sit up
10 squats
(12 min time cap)
If no one, build to heavy 3
WOD:
10 RFT
10 push up
10 sit up
10 squats
(12 min time cap)