Skill: 30 sec on/ 30 sec off for 10 rounds

Max Reps - Jump Ropes

30 sec on/ 30 sec off for 10 rounds

Max Reps - Box Jumps

WOD: 4 RFT

10 Wall Balls

5 Pull Ups

14 Air Squats

A) Clean + Front Squat; find heaviest in 15min

B) CF Metcon

C) 10min EMOM; Even: 4 ring muscle ups, Odd: 4 Power Cleans (135/95)

 

May Athletes of the Month: Jessica W. and Brad C.

Jessica

Skill: Pull up Practice 15-18 min
Options:
Kipping if they have strict
Strict Work
Negatives off box or assisted with partner

WOD: 5 RFT (Leg Cranks)
10 air squats
10 jumping squats
10 lunges (each leg)

A) CF S-WOD

B) CF Metcon

C) CF Extra Credit

Strength/Skill:

Overhead Squat

E2MOM 10 minutes

Set 1: 65%x5

Set 2: 75%x4

Set 3: 80%x3

Set 4: 85%x2

Set 5: 90%x1

Rest 2 minutes

70%x MAX REPS

Teams of 3

100 American swings 53#/35#

100 goblet squats

50 yd (25 down/25 back) Prowlers 180 / 140 / 90

100 military sit ups (hands behind head, partner may secure feet)

100 m kb run (all 3 must run)

A) CF Metcon

B) Max Hollow Hold x 5, max nose to wall hs hold x 3

Strength:  Pendlay Row 6, 6, 6, 6
15 minutes to build to a heavy 6
1 A DB row
10 minutes:  20, 15, 10, 8, 8 (per side)
You’re warm, work up to a heavy 8; minimal rest

WOD:
10. 9. 8. . . .1 of
burpees
C2B pull ups

Skill: 3 rounds not for time (12 min time cap)
Max Unbroken Double Unders/Single Unders
Max Unbroken Plank Hold (on hands)
Max Unbroken T2B/Knee Raises

WOD: E3MOM for 21 min
5 Deadlift 205/135
10 DB Snatch 53/35