WOD:
3 Handstand Pushups subs heavy DB seated strict press
6 Deadlift (225/155)
12 Pullups subs 12 jumping pullups 12 banded pull ups 12 low rogue bar pull ups
24 Double-Unders sub 72 singles
10 RFT
3 Handstand Pushups subs heavy DB seated strict press
6 Deadlift (225/155)
12 Pullups subs 12 jumping pullups 12 banded pull ups 12 low rogue bar pull ups
24 Double-Unders sub 72 singles
10 RFT
Partner WOD
Divide reps however you want to. Each team SHOULD only have one DB and one MB – but if you
brought a friend then you might have two different ones)
40 Total DB Goblet Lunges AHAP option no weight
Divide reps however you want to. Each team SHOULD only have one DB and one MB – but if you
brought a friend then you might have two different ones)
40 Total DB Goblet Lunges AHAP option no weight
A) CF Metcon
B) 3rm db ohs right, and left. (ok, to get the db overhead by any means necessary.
B) 3rm db ohs right, and left. (ok, to get the db overhead by any means necessary.
Strength:
8 minute EMOM
3 Deadlift @80% of 1RM – you should be using the same weight you used last week.
WOD:
AMRAP 12 minutes
9 Front Squats 135#/95#
6 HSPU subs 1 Ab Mat Strict Press
8 minute EMOM
3 Deadlift @80% of 1RM – you should be using the same weight you used last week.
WOD:
AMRAP 12 minutes
9 Front Squats 135#/95#
6 HSPU subs 1 Ab Mat Strict Press
Skill: Rope Climb Practice
WOD:
Buy-in 500m row
then
Wall Balls 40-30- 20-10
Rope Climb 1-2- 3-4 ( equal up/downs)
Cash out 250m Row
WOD:
Buy-in 500m row
then
Wall Balls 40-30- 20-10
Rope Climb 1-2- 3-4 ( equal up/downs)
Cash out 250m Row
A) Deadlift; pull a heavy single for the day
B) CF Metcon
C) Weighted good morning, 3 sets of 8 to 10 reps. Stomach tight, knees slightly bent, push the butt back, stop when you feel your hamstrings tighten up, and return fully upright.
B) CF Metcon
C) Weighted good morning, 3 sets of 8 to 10 reps. Stomach tight, knees slightly bent, push the butt back, stop when you feel your hamstrings tighten up, and return fully upright.