Strength/Skill:

E3MOM 15 minutes

400m Run*

Scaling:

-Athletes that are injured may replace the Run with a 400m Row

WOD:

EMOM 24 minutes

Min 1: 10 Push-Ups

A) 1 attempt, max unbroken kipping pull ups

B) 2 sets max strict pull ups

C) CF Metcon

D) Row; Take your highest max meters from the intervals over the last 3 weeks, and row it for time. 6 min time cap, but aim for closer to 5 min.

Strength/Skill:

EMOM 10 minutes

1-3 Ring Muscle-Ups

Scaling:

-No Bar Muscle-Ups

Skill: 30 sec on/ 30 sec off for 10 rounds

Max Reps - Jump Ropes

30 sec on/ 30 sec off for 10 rounds

Max Reps - Box Jumps

WOD: 4 RFT

10 Wall Balls

5 Pull Ups

14 Air Squats

A) Clean + Front Squat; find heaviest in 15min

B) CF Metcon

C) 10min EMOM; Even: 4 ring muscle ups, Odd: 4 Power Cleans (135/95)

 

May Athletes of the Month: Jessica W. and Brad C.

Jessica

Skill: Pull up Practice 15-18 min
Options:
Kipping if they have strict
Strict Work
Negatives off box or assisted with partner

WOD: 5 RFT (Leg Cranks)
10 air squats
10 jumping squats
10 lunges (each leg)

A) CF S-WOD

B) CF Metcon

C) CF Extra Credit

Strength/Skill:

Overhead Squat

E2MOM 10 minutes

Set 1: 65%x5

Set 2: 75%x4

Set 3: 80%x3

Set 4: 85%x2

Set 5: 90%x1

Rest 2 minutes

70%x MAX REPS

Teams of 3

100 American swings 53#/35#

100 goblet squats

50 yd (25 down/25 back) Prowlers 180 / 140 / 90

100 military sit ups (hands behind head, partner may secure feet)

100 m kb run (all 3 must run)