A) Back Squat; 5rm for the day
B) CF Metcon
C) Bar Muscle up work; no set volume, work sets of 3, or skill transfer work, focus on being efficient and fluid.
B) CF Metcon
C) Bar Muscle up work; no set volume, work sets of 3, or skill transfer work, focus on being efficient and fluid.
Strength/Skill:
E2MOM 8 minutes
50 Double-Unders (unbroken)
*for every set not completed, athlete will add 25m to WOD buy-out
Workout of the day - Wednesday, June 1, 2016
Warm Up: Musical Movements
-Walk
-Run
-Bunny Hop
-Walking Lunge
-Bear Crawl
Skill: Handstand Push Ups
WOD: Diane
21-15-9
Warm Up: Musical Movements
-Walk
-Run
-Bunny Hop
-Walking Lunge
-Bear Crawl
Skill: Handstand Push Ups
WOD: Diane
21-15-9
Strength/Skill:
Tabata Russian Twists 45/25
1 minute transition
Tabata Handstand hold
Scaling:
-Free-standing Handstand/Handstand (wall support)/Wall Walk-Up Hold)
Silvers 6/1
Skill: 10 min of sit ups* 30 sec on/30 sec off of sit ups
*modify as needed
WOD: Fight Gone Glad
90 second stations of:
Wall Balls
KB SDHP
Box Jumps (sub step ups)
Row for calories
Rest
Skill: 10 min of sit ups* 30 sec on/30 sec off of sit ups
*modify as needed
WOD: Fight Gone Glad
90 second stations of:
Wall Balls
KB SDHP
Box Jumps (sub step ups)
Row for calories
Rest
A) Power snatch + hang power snatch; find heaviest for the day
B) CF Metcon
C) 3rds not for time; 20 ghd sit ups, 30’ hs walk
B) CF Metcon
C) 3rds not for time; 20 ghd sit ups, 30’ hs walk
Strength/Skill:
2 Push Press + 2 Push Jerk
E2MOM 10 minutes
Set 1: 65%
Set 2: 75%
Set 3: 80%
Set 4: 85%
A) 10min EMOM; Power Clean + push jerk + split jerk (start at 65-70% of your power clean 1rm, and add 5 to 10# round)
B) CF Metcon
B) CF Metcon