In teams of 3, stagger starts/rotate as needed with number of athletes:
Complete a 1500m row with non-rowing athletes in passive hang. If any athlete comes out of position
(row or hang), all members stop.
Complete a 1500m row with non-rowing athletes in passive hang. If any athlete comes out of position
(row or hang), all members stop.
Skill:
Partner Up for Weighted Planks (on the hands)
3-5 attempts at max weighted plank for 30 seconds
WOD:
Run 400M
20 Wall Balls 20#/14#
3 RFT
Partner Up for Weighted Planks (on the hands)
3-5 attempts at max weighted plank for 30 seconds
WOD:
Run 400M
20 Wall Balls 20#/14#
3 RFT
A) Back Squat; 4 sets of 5 @75 – 80%, add 5-10# to last week.
B) CF Metcon
C) 50m hs walk; 10 hollow rocks every time you come down.
B) CF Metcon
C) 50m hs walk; 10 hollow rocks every time you come down.
Skill: Double Under Practice 10 minutes
If you have double unders then 25 Double Unders E2MOM 10 minutes
Then 10 minute warm up for WOD
WOD:
DT
5 Rounds for Time
12 Deadlift 155#/105#
If you have double unders then 25 Double Unders E2MOM 10 minutes
Then 10 minute warm up for WOD
WOD:
DT
5 Rounds for Time
12 Deadlift 155#/105#
Strength:
1 RM Bench Press
20 minute allowance
WOD:
3 Ring Muscle Ups subs 3 Pull Ups + 3 Push Ups 6 Ring Rows + 3 Push Ups
6 Box Jump 24”/20”
9 Russian KB Swings 70#/53#
1 RM Bench Press
20 minute allowance
WOD:
3 Ring Muscle Ups subs 3 Pull Ups + 3 Push Ups 6 Ring Rows + 3 Push Ups
6 Box Jump 24”/20”
9 Russian KB Swings 70#/53#
Skill: Row
Tabata x 2: Max row meters
WOD: 9 min amrap
6 DL @ 50%
9 ring rows
12 ball slams
Tabata x 2: Max row meters
WOD: 9 min amrap
6 DL @ 50%
9 ring rows
12 ball slams
Throwback Wednesday to Cindy spotting Ari!