A) CF Metcon
B) 3rm db ohs right, and left. (ok, to get the db overhead by any means necessary.
B) 3rm db ohs right, and left. (ok, to get the db overhead by any means necessary.
Strength:
8 minute EMOM
3 Deadlift @80% of 1RM – you should be using the same weight you used last week.
WOD:
AMRAP 12 minutes
9 Front Squats 135#/95#
6 HSPU subs 1 Ab Mat Strict Press
8 minute EMOM
3 Deadlift @80% of 1RM – you should be using the same weight you used last week.
WOD:
AMRAP 12 minutes
9 Front Squats 135#/95#
6 HSPU subs 1 Ab Mat Strict Press
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
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.
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
WOD: Annie
50-40- 30-20- 10
Double Unders sub lateral hops over small hurdle or line on the ground
Sit Ups
Skill: 2 RM Back Squat
WOD: E2MOM for 12 min
200 m row
10 ring rows
Score: BS 2RM/E2MOM rounds
WOD: E2MOM for 12 min
200 m row
10 ring rows
Score: BS 2RM/E2MOM rounds
Congrats to Cindy on her first Double Under!