Skill: Rope Climb Practice

WOD:

Buy-in 500m row

then

Wall Balls 40-30- 20-10

Rope Climb 1-2- 3-4 ( equal up/downs)

Cash out 250m Row

A) Deadlift; pull a heavy single for the day

B) CF Metcon

C) Weighted good morning, 3 sets of 8 to 10 reps. Stomach tight, knees slightly bent, push the butt back, stop when you feel your hamstrings tighten up, and return fully upright.

Skill: Rowing Technique!! Then 500M Row for time/the leaderboard

WOD: Annie

50-40- 30-20- 10

Double Unders sub lateral hops over small hurdle or line on the ground

Sit Ups

Ana


 

A) CF S-WOD

B) CF Metcon

C) E2MOM; 10 min (5rds), 2 rope climbs, 20’ hs walk.

Skill: 2 RM Back Squat

WOD: E2MOM for 12 min

200 m row

10 ring rows

Score: BS 2RM/E2MOM rounds

Congrats to Cindy on her first Double Under!

Skill: DB Snatch 2 RM

WOD: 5RFT

25 m bear crawl
25 m crab walk
12 DB Snatch total 40/20

Bench 3.3.3.3

One less rep per set than last week, so should be more weight :]

WOD: Elizabeth

21-15- 9

Power Cleans 135#/95#

Oly:

High Hang Power Snatch + Power Snatch @82.5-85% of 1RM Power Snatch

Every 90 seconds for 6 Rounds (9 minutes)

WOD:

AMRAP 9 minutes

8 Burpees