Skill: Row

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!

Skill: Handstand Practice

WOD: 21-15-9

Deadlift 185/115
Burpees Over Bar

A) CF S-Wod

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

Oly:

1 RM Power Clean

25 minute allowance

WOD:

21-15- 9-3

Clusters (Squat Clean Thrusters – from the ground each time) 135#/95#

Burpee Over Bar

14 minute time cap

Intensity!

A) CF S-Wod

B) CF Metcon

C) Power Snatch; find a heavy single for today.

Skill: Front Squat 4*4*4*4*4

WOD:

8 min AMRAP
8 pushups
10 Single Arm DB thrusters
12 Russian KB swings
50 m sprint


Score: Weight/Rounds and reps

Skill: Push Press 1 rm

WOD: 20 min AMRAP
400M Run
100 Single Jump Rope
30 Wall Balls

A) Complex: (Power Clean, Hang Clean, Jerk) Find heaviest of the day

B) CF Metcon

C) 4min Tabata; max push ups

D) 4min Tabata; max sit ups