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
Group class WOD
“Murph”
For time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile run
Scaling:
15 min AMRAP with a partner:
1 Deadlift 315/225
2 Rope Climbs
4 Burpee Box Jump-Overs 30/24
8 Pistols (alt.)
Scaling:
1 Rope Climb -->3 C2B/5 Pull-Ups/7 Ring Rows
1 Deadlift 315/225
2 Rope Climbs
4 Burpee Box Jump-Overs 30/24
8 Pistols (alt.)
Scaling:
1 Rope Climb -->3 C2B/5 Pull-Ups/7 Ring Rows