
A) Skill: 10min to establish a 2RM Thruster from the ground
B) Wod: EMOM for 21min (7rds)
Min 1 - (15m/12f) Calorie row
Min 2 - 200m Run
Min 3 - 5 power cleans, 30 double unders (135/95) (sub 60 singles)
B) Wod: EMOM for 21min (7rds)
Min 1 - (15m/12f) Calorie row
Min 2 - 200m Run
Min 3 - 5 power cleans, 30 double unders (135/95) (sub 60 singles)
Ari
About 2 ½ years Ari entered CF Jag’s doors on the heels of big sister Tiffany. Blessed with genetics from above, one look at Ari told us just whose footsteps she would follow in. Well we were right and wrong…
About 2 ½ years Ari entered CF Jag’s doors on the heels of big sister Tiffany. Blessed with genetics from above, one look at Ari told us just whose footsteps she would follow in. Well we were right and wrong…
A) Skill: Push Press; 3,3,3,3,3 - Find heaviest 3
B) Wod: 5 rounds for time
12 RKBS (70/53)
12 Toes to bar
12 Push ups
Ari
B) Wod: 5 rounds for time
12 RKBS (70/53)
12 Toes to bar
12 Push ups
Ari
A) CF S-WOD
B) CF Metcon
C) Strict Muscle ups, accumulate 10 to 15, or work on strict chest to bar pull ups, and assisted transitions. (let me know if you need guidance with these).
B) CF Metcon
C) Strict Muscle ups, accumulate 10 to 15, or work on strict chest to bar pull ups, and assisted transitions. (let me know if you need guidance with these).
A) Wod: Oly Total (full, or power acceptable)
Find 1RM Snatch 20min; CFL find 1RM or 5RM Squat (whichever is appropriate)
Find 1RM Clean and Jerk 20min; CFL find 1RM or 5RM deadlift (whichever is appropriate)
Find 1RM Snatch 20min; CFL find 1RM or 5RM Squat (whichever is appropriate)
Find 1RM Clean and Jerk 20min; CFL find 1RM or 5RM deadlift (whichever is appropriate)
A) Skill; 200m sprint for time 2 attempts.
B) Wod: 4 rounds for time (25min cap)
15 Thrusters (95/65)
15 pull ups
400m run
B) Wod: 4 rounds for time (25min cap)
15 Thrusters (95/65)
15 pull ups
400m run