Skill: Superset of Bench and DB BO Row - 5X5
WOD: Betty
21-15-9
Hang Power Cleans
Box Dips
The Dynamic DUO! Gail and Debi, you were missed!
WOD: Betty
21-15-9
Hang Power Cleans
Box Dips
The Dynamic DUO! Gail and Debi, you were missed!
Skill: 2 attempts at 250 m row time (meters counting down for exact time)
WOD: E2MOM 18 min
First 2 min: 200 m sprint
Second 2 min: Cal row 18 m/12 f
Third 2 min: 25 m broad jump
WOD: E2MOM 18 min
First 2 min: 200 m sprint
Second 2 min: Cal row 18 m/12 f
Third 2 min: 25 m broad jump
Skill: Sprinting
50 m
EMOM for 12 min
Strength:
Back Squat 5, 5, 5, 5
Take 15 minutes to build to a heavy 5
Push Press 5 RM
Take 12 – 15 minutes to find a 5 RM
50 m
EMOM for 12 min
Strength:
Back Squat 5, 5, 5, 5
Take 15 minutes to build to a heavy 5
Push Press 5 RM
Take 12 – 15 minutes to find a 5 RM
A) CF Metcon
B) 4ds for time; 16 pistols, 8 power cleans (115/80)
C) Back Squat; 5 sets of 1 @ 95% of 1RM
B) 4ds for time; 16 pistols, 8 power cleans (115/80)
C) Back Squat; 5 sets of 1 @ 95% of 1RM
Skill/foucs: after through warm up review hs form and mods; review bean bag shuttle and have everyone warm up a little on both of them.
w/ a partner @ 1:1
AMRAP in 10 minutes
w/ a partner @ 1:1
AMRAP in 10 minutes
Skill: Back Squat 5 x 3 @ 80-% of 1 rm
WOD: 21-18-12-6 for time
Butterfly Sit ups
Heavy Ball Slams
Russian KB Swings 70/53
WOD: 21-18-12-6 for time
Butterfly Sit ups
Heavy Ball Slams
Russian KB Swings 70/53
Oly: 1 clean + 1 power clean + 1 hang power clean (you cannot let go of the bar, if you do count as a miss)
Take 15 – 18 minutes to build to your heaviest complex
WOD:
Odd minutes: 3 clean pulls*, 10 double unders
Take 15 – 18 minutes to build to your heaviest complex
WOD:
Odd minutes: 3 clean pulls*, 10 double unders