Skill:
Partner Up for Weighted Planks (on the hands)
3-5 attempts at max weighted plank for 30 seconds
WOD:
Run 400M
20 Wall Balls 20#/14#
3 RFT
Partner Up for Weighted Planks (on the hands)
3-5 attempts at max weighted plank for 30 seconds
WOD:
Run 400M
20 Wall Balls 20#/14#
3 RFT
A) Back Squat; 4 sets of 5 @75 – 80%, add 5-10# to last week.
B) CF Metcon
C) 50m hs walk; 10 hollow rocks every time you come down.
B) CF Metcon
C) 50m hs walk; 10 hollow rocks every time you come down.
Skill: Double Under Practice 10 minutes
If you have double unders then 25 Double Unders E2MOM 10 minutes
Then 10 minute warm up for WOD
WOD:
DT
5 Rounds for Time
12 Deadlift 155#/105#
If you have double unders then 25 Double Unders E2MOM 10 minutes
Then 10 minute warm up for WOD
WOD:
DT
5 Rounds for Time
12 Deadlift 155#/105#
Strength:
1 RM Bench Press
20 minute allowance
WOD:
3 Ring Muscle Ups subs 3 Pull Ups + 3 Push Ups 6 Ring Rows + 3 Push Ups
6 Box Jump 24”/20”
9 Russian KB Swings 70#/53#
1 RM Bench Press
20 minute allowance
WOD:
3 Ring Muscle Ups subs 3 Pull Ups + 3 Push Ups 6 Ring Rows + 3 Push Ups
6 Box Jump 24”/20”
9 Russian KB Swings 70#/53#
Skill: Row
Tabata x 2: Max row meters
WOD: 9 min amrap
6 DL @ 50%
9 ring rows
12 ball slams
Tabata x 2: Max row meters
WOD: 9 min amrap
6 DL @ 50%
9 ring rows
12 ball slams
Throwback Wednesday to Cindy spotting Ari!
A) CF S-Wod
B) CF Metcon
C) Deadlift; 10min EMOM, 3 reps @ 75 – 80%
D) 4 sets max strict HSPU, score total reps
B) CF Metcon
C) Deadlift; 10min EMOM, 3 reps @ 75 – 80%
D) 4 sets max strict HSPU, score total reps
Skill: 200M Sprints every 90s (100M and back) for 6 rounds = 9 minutes
If rain, 250M Row/125FT Versa
WOD:
10 Power Snatches 95#/65#
5 Toes to Bar subs 10 knee raises 5 dragon flags 5 v-ups
If rain, 250M Row/125FT Versa
WOD:
10 Power Snatches 95#/65#
5 Toes to Bar subs 10 knee raises 5 dragon flags 5 v-ups