A) CF Metcon

B) Work on an efficiency weakness (barbell cycling, kipping, rowing etc) let me know if you need any direction.

A) Strength: 10min EMOM (10rds) Snatch; 1 @ 70%

B) Metcon: 12min AMRAP (scaling note: goal should be 4+rds)

10 Deadlift (245 / 170)

10 Box jump over (24/20)

10 push ups

S: 500m Row for Time (compare to previous attempt 2months ago)

WOD:

6 RFT

1 Plate push 45/25

20 DU (40 Single)

10 Wall Ball 20/14

5 V Ups

A) CF S-WOD but…(@ 80 to 85%)

B) CF Metcon

C) 75’ hs walk

D) 3 sets of max ring dips (kipping allowed)

A) Strength: (15min) Shoulder to overhead 5rm (press, pp, pj, sj all ok, explain, and demonstrate barbell cycling efficiency for metcons)

B) Metcon: For time: 12min time cap

21-15- 12-9

S2O (95/65)

Supine Ring rows

Warm Up:

Kids Choice Tabata!

-Running

-Box Jumps

-KB Deadlifts

-Push Ups

 

Skill: KB Sumo Deadlift High Pull

 

WOD:

3 minute AMRAP

S: Pendlay Row

E2MOM x 10 min

6 Pendlay Row increasing weight

WOD: For Time

40 AKB swing 53/35

30 KTE

20 Goblet Squat

10 KB russian twist

A) Strength: E2MOM x 16min (8rds) 200m Sprint

*Alternate in case of rain* divide class as evenly as possible max team row meters in 16min: rotate out rowers every 100m.

B) Metcon: 15min EMOM

Min 1 – 30 double unders

S: Push Press 5x2 @ 70%

WOD:

3 RFT

400m Run

21 burpees