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

A) Snatch, find heaviest 2 for the day
B) cf metcon
C) 3rds for time; 7 kB hang power snatch right, 7 left (53/35), 30 double unders

Strength:

Back Squat 2.2.2.2.2

Heavy Double for the day

25 minute allowance

WOD:

Buy In – 400M Run

Then 4 Rounds

15 Wall Balls 20#/14#

WOD:

12 movements (date). 49 reps each (# of victims)
WB 20/14
situps
Box jumps 24/20
Cal row
Pull ups
Burpees
K2E
DB Thrusters AHAP
Pushups
KB swings 53/35

Skill: DB Hang Power Clean and Jerk

WOD: 5 rft

10 BB Hang Power Clean (let them choose the weight)
10 Wall Balls
10 Knee Raises or Sit Ups