
Skill: Full Snatch 1 RM
WOD:
Buy in: 20 Wall Balls 20/14 then
4 RFT
3 Snatch 60% of today’s 1 RM
5 OHS
10 Burpee over bar
400 M run
20 min time cap
WOD:
Buy in: 20 Wall Balls 20/14 then
4 RFT
3 Snatch 60% of today’s 1 RM
5 OHS
10 Burpee over bar
400 M run
20 min time cap
Skill: Kipping Practice
WOD: 5 RFT
10 A KB Swings 53#/35#
10 Toes to Bar --> 15 Knee Raises
10 Goblet Lunges total 53#/35#
15 min time cap
WOD: 5 RFT
10 A KB Swings 53#/35#
10 Toes to Bar --> 15 Knee Raises
10 Goblet Lunges total 53#/35#
15 min time cap
Skill: 4 Rounds Not for Time
Row 90sec
*Focus on strokes per minute and ending with around the same meters due to a steady pace. Stress importance of damper setting, breathing and arm/leg extension.
WOD:
Row 90sec
*Focus on strokes per minute and ending with around the same meters due to a steady pace. Stress importance of damper setting, breathing and arm/leg extension.
WOD:
A) Clean; 5 singles @ 90% (get there in as few reps as possible.)
B) CF Metcon
C) Handstand Walking; work on turning. Walk 5-10’, turn and head back without coming down.
B) CF Metcon
C) Handstand Walking; work on turning. Walk 5-10’, turn and head back without coming down.
Skill: Front Squats
12 min E90sec – 2 Pause Squats w/ 2 second pause at the bottom @75-85% of 1 RM
WOD: 16.2
12 min AMRAP
25 T2B
50 Double Unders
15 Squat Cleans 135/85
12 min E90sec – 2 Pause Squats w/ 2 second pause at the bottom @75-85% of 1 RM
WOD: 16.2
12 min AMRAP
25 T2B
50 Double Unders
15 Squat Cleans 135/85
Skill: Complex: 2 Push Jerks and 1 Split Jerk -15 min to work up to today’s heaviest complex weight
WOD: 5 RFT
1 Plate Push* 45/25 (1 way)
15 Weighted SitUps w/Plate
25 Russian Twists w/plate
WOD: 5 RFT
1 Plate Push* 45/25 (1 way)
15 Weighted SitUps w/Plate
25 Russian Twists w/plate
Skill: Bench Press 2 rm
WOD: AMRAP 10 mins
12 Renegade Rows total 35-45#/20-30#
10 Box Jumps 24/20
8 Push Ups
WOD: AMRAP 10 mins
12 Renegade Rows total 35-45#/20-30#
10 Box Jumps 24/20
8 Push Ups
Happy Birthday Josh!! You don't look a day over 16!